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In the Gym February 1st

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 […]


In the Gym January 16th

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 […]


In the Gym September 28th

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 […]


In the Gym March 16th

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 […]






In the Gym July 12th

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 […]