10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – hips and overhead especially 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5 x Front Squat […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – Over Head 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press Then: Warm up to KB Clean and step ups (step ups may dictate the weight), find height for step ups. Then: […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps 2 x 5 Push Ups Then: Dead Stop Back Squats Warm up to heavy-ish weight for 5 reps Then: 5 x 5 Dead […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 SOTS Press 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press 5x Step Up per […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, complete 5x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet Squats 2 x 10 good morning Then: Back Squat Work up to weight, then: 8x Back Squat – pause at bottom to find glutes with stable back. 1:1 work:rest […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean with 2 […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 single leg squat to bench 3 × 5 squat jumps Then: Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice) Then: 5x Jerk/PP 7x […]
Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 OH Wall squat with PVC Then: KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head […]
Power 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning OH mobility floor or bench Then: KB or BB Clean + Push Press 10-1 Ladder Same weight: clean will be light, focus should be on form always but also speed on […]