10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – hold weight at chest Then: 5x Split squat per leg, weight held at chest […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge 2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight. Then: 3x TGU per […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 6x Push Press with […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 squat jumps 30m Single arm OH Walking Lunge (forward/backward each arm) Then: Find weight for KB Clean and Press Then: 6x KB Clean + Press 10x Step Ups per […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 30m tactical lunge Then: Warm up to heavy DL (BB/Hex/KB) Then: 3x Dead Lift (heavy) 6x Push Ups (on rings if appropriate) X 6, rest ~60sec between […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber (total reps so 30 each side) x 6, rest […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 30m Single arm OH walking lunge (forward/backward each side) Then: Find weight / warm up to TGU heavy Then: 2x TGU per side 5x heavy Pull Overs X 5 rounds, rest 60-90sec between rounds Then: 10x KB […]
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 3 x 6 goblet squat Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5 x 5 Back Squats Rest 60 sec between sets Then: 8 to 1 […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good mornings 2 x 5 Squat Jumps Then: Find weight for Dead Lift (medium heavy) Then: 10x Dead Lift (can be with Hex, BB, or KB) – medium heavy 15m […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings with KB 30m Tactical Lunge Then: Warm up to Dead Lift, heavy, with Hex, BB, or KB Then: 6 x 3 Dead lift Rest 90sec between sets, During rest, do […]