STRENGTH 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 8x Pull Over x 5 Then: 15m Bear crawl, one […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat Then: Work up in weight for Front Squat Then: 5x Front Squat 10x KB Swing x 5 rest as necessary Then: 5x Pull Over + 10x Anchored Leg […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m tactical lunge Then: Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU Then: 3x Step up per leg 5x Deck Squat x 6 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 5x RDL 10x KB Swings 5x Pull Overs (heavy) x 5 rounds, rest some between rounds to recover; weights should be heavy. Then: 10x Deck […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB Then: Work up to a heavy DL heavy for 5 reps Then: 5 x 5 Deadlift Complete 5 Strict press between sets of Deadlift Then: 8x Heavy […]
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 […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 8x Box Jump x 5 Then: 5x Pull Over […]
Strength & Power Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 6 Then: 5x […]
Strength Endurance 10:00 Bike/Jog 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats 30m OH Walking Lunge Then: 10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…) Plank Pull – strict, full ROM, bar to chest Pull Over Reverse Fly Barbell Push […]