Archives

In the Gym February 8th

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 […]


In the Gym January 21st

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge 2 x 10 good mornings Then: Work up in weight for 3 reps on SLSLDL Then: 3x SLSLDL can be KB or BB 5x Dip (rings, bar, or assisted) x […]


In the Gym March 23rd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30m Tactical Lunge Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL per side In between sets complete 5x Dip or Ring dip Then: 8x Pull Ups […]



In the Gym August 30th

Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]