10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat – posture, hip opening Then: Work up to heavy-ish OHS (or stay light and work on mobility) Then: 5 x 5 OHS rest […]
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 3 per side KB press and stretch 3 x 5 SOTS press Then: Warm up to OHS – do first with PVC against the wall, then can go to 15# bar […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]
Power Endurance 10:00 warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 OHS + SOTS combo Then: 2 x 8 DB PP 2 x 10 wall ball 2 x 5 per leg split jumps Then: 2:00 Step Ups […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 5 OHS + SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS, rest 1 – 2 min between sets Then: 8x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS rest 1 – 2 min between sets, can alternate with partner […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 SOTS Press 2 x 5 OH wall squat, facing wall with PVC Then: Work up to heavy-ish OHS Then: 6 x 3 OHS rest […]
October 3rd 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach and gain mobility with light weights. Then: 6 x 3 OHS rest […]
Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 10-1 Push Up […]