Feb 24 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU+ 10x KB […]
Feb 21st Cool Down 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 one hand then switch. Then: Work up to a heavy TGU. Then 6 x 2 TGU per side. If appropriate for the athlete have them do 30 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Ass to Bench Sinlge leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 Then: 5x Floor Press 5x Floor […]
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: 10x weighted walking lunge, farmers carry good posture and strict form! 20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge. x 5 Then: 5x Strict Press […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with Rack pull Then: 5x Single Arm Bent Over row 3 position lock off on the lower […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 10x Cross Sym Row and Fly 3 x 5 Body Row Then Work up to Heavy Bent Over Row (KBs, DBs, or BB) 5x Bent Over Row + 5x Push Up (Can be ring push ups) rest […]
Feb 7th 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Work up to heavy Push Press (DB, KB, or BB) 5x Push Press rest some – during rest complete 20x Ball […]
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 OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. 5x […]
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 […]
PE/SE 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 30m OH walking lunge (forward / backward each side) Then: 1x TGU per side 5x RDL (2xKBs) 15m Weighted Walking Lunge (same weight as RDL?) 6 rounds, […]