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 3 Deadlift, rest 1-2min between sets Then: 5x Single Arm Bent Over row 3 position lock off on the […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 good mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]
August 15 STRENGTH 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 30m single arm OH Walking lunge; do one lap forward and backward then switch arms. Then: Warm up to heavy-ish SLSLDL Then: 5x per leg SLSLDL […]
July 22nd STRENGTH 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 3 x 3 Ass to Bench Single Leg Squats (per leg) Then: Work up to heavy SLSLDL BB or KB Then 3x per side SLSLDL 6x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 3 SLSLDL with KB Then: 6 x 3 Split Squat per leg, KBs or DBs in Front Rack Then: 20x Med Ball Sit throw partners + 60 sec plank […]
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 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]
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 […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good mornings (with KB) 3 x 3 per side KB press and stretch Then: Warm up to SLSLDL Then: 3 per side SLSLDL 5x per side, Single arm single leg OH […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy SLSLDL Then: 6 x 2 SLSLDL per side Rest 2 minutes between rounds, During rest, complete 5x Pull Ups Then: 10-1/1-10 Ladder […]