10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 SOTS press with PVC Then – 5x Heavy Weighted Step Up (each side) – holds weight at sides or at chest 5x Strict OH Press […]
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 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 5x heavy OH Press (strict) x 5 rounds, rest 60sec between rounds Then: 10 to […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]
Power Endurance Warm Up 10:00 Airdyne 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Shoulder openers 2 x 15m OH Walking Lunge 3 x 5 Squat Jumps Then: 30 – 20 – 10 reps of each Whip Smash Rope + Bulgarian Bag Broad Jump @ 26# Bag + KB OH […]
Power Endurance 10:00 row/ski erg 3 x 5 Wall Squat 2 x 5 Goblet Squat 2 x 10 Shoulder Opener 2 x 5 Cuban Press 2 x 30m OH Walking Lunge Then 5x OH Press + 10x Ball Slam @ ?# + 15x KB Swing @ 40-62# KB 11 rounds No rest for time Then […]
Strength 10:00 warm up 3 x 5 wall squats 3 x 10 Shoulder openers Then: 5x Pull Up 5x Chin Up 5x Plank Row 3 rounds Then: Clean + FS + OH Press 5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each Then: Bench Press Strip Sets Max […]