STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m walking lunge 2 x 10 good morning Then: Work up to heavy-ish SLSLDL Then: 2x SLSLDL (per leg) heavy x 6, rest as necessary Then: 15m Bear Crawl + Push up ladder […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 10 sit ups 2 x 10 push press Then: 10 – 1 KB Swing Ladder; increase weight as reps decrease if appropriate between each rung, […]
Strength/PowerWarm Up 10:00 ski erg3×5 Wall Squats3×10 Shoulder OpenersThen:KB Complex, twice through @ 20, 26#KB10x One Handed KB Swings (5/side)10x Around the World (5/direction)10x Figure 8’s (5/direction)10x Goblet Squats10x Push Squats10x Deck Squats10x OH Squats10x Halos (5/direction)10x Windmills (5/side)10x TGU (5/side)Then:Work up to 1RM on Clean High PullThen:3x Clean High pull @ 85% 1RM (115#) […]
Power Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]