Archives

In the Gym May 22nd

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]


In the Gym May 3rd

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch) Then – warm up to heavy-ish SLSLDL (can be with […]


In the Gym January 31st

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy-ish SLSLDL and OH Press Then – 3x per side SLSLDL 5x Strict OH […]


In the Gym December 18th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings Then – Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over Then – 5x per side SLSLDL (fairly heavy) 5x Pull Overs (heavy) X 5 […]


In the Gym May 24th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to Bench 2×10 Frog Hops Then: 3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad 5x Chest Press X5 rounds Rest 60-90 seconds per side) Then: 10x […]




In the Gym March 2nd

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 3 each side Single leg ass-to-bench Then: Find weight for heavy SLSLDL (can use BB/KB/DBs) Then: 3x SLSLDL each side (heavy) 8x heavy Pull Overs 60sec rest […]



In the Gym November 10th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings Then: Work up to heavy SLSLDL, use BB or KB Then 3x per side SLSLDL 6x Pull Up 5 rounds, Rest 1-2 minutes between rounds Then: 10x Deck Squat […]