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 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 5 Reverse Fly (light weight or at bands) Then: 6-way KB or BB Complex Same weight for all movements, try to not put weight down until push […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Single Leg Squat to Bench Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring […]
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: Warm Up to ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec between […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, style no drop. 5 x […]