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 per side Single Leg Squat to bench 2 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Push Press 2 minutes Step Ups (can be […]
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 SLSLDL each side (light) 2 x 5 Push Ups Then – 5x RDL (DBs/KBs) 15m Weighted Walking Lunge (same weight – hold at sides) 5x Push Press (same weight?) […]
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 one arm then switch) then: 5x Clean (BB or KB) 8x Push Press x 5 rounds, rest 30-60sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Good Mornings 2 x 5 each side, Single leg ass to bench squats Then: Work up to heavy SLSLDL – with BB or KB Then: 3x per side heavy SLSLDL 5x […]
10:00 Warm up work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Front Squat Then: 6 x 3 Front Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss (if appropriate); […]
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 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Goblet Squat 30x Dips (Rings or Bar) 30x Anchored Leg Lowers 30x Box Jumps 30x DB Push Press […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m OH walking Lunge each side forward and backward 2 x 5 push ups Then: Warm up to Jerk or Push Press Then: 5x Jerk or Push Press heavy-ish, depending on athlete 8x Burpees […]
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 […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m single arm OH walking lunge (forward/backward each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or push […]