STRENGTH #11 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats – focus on hip opening and posture! Then: Warm up to Back Squat not too heavy; see below.. Then: 6x Back Squat 6x Ring Dip […]
STRENGTH #7 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat 3 x 3 Maxercist row Then: Warm up to Heavy Dead Lift – reasonable for 5 reps Then: 5x Deadlift 8x Push up x 5 […]
STRENGTH #6 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good mornings Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x per leg SLSLDL 8x Ring or Regular Dip, either can be assisted 10x Windshield […]
STRENGTH #4 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or […]
STRENGTH #2 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m Single Arm OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a no go for […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Frog Hops 2 x 10 Body Rows (inclined, fairly easy) Then – “On the Minute” 150m Ski Erg 10x Goblet Squats 10x Pull Ups 10x Sit Ups 10x Push […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 8 Push Press Then: 10x Deck Squat 20x Pull Overs (medium heavy) 30x Air Squat (or goblet squat) 40x Mtn Climber (each side) 50x Sit […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint 10x Split Jumps (each side) + 30sec OH […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x 30m Tactical Lunge 2 x 5 SOTS Press Then – 6 to 1 ladder Split Squats (hold weight at chest or at sides) After each rung, complete 15m Flying Burpees Minimal […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squat – deep, work on hip opening and posture 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 10x Front Squats (can use […]