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 […]
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 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6 x 3 per leg SLSLDL Rest 2 minutes between sets During rest, complete […]
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 […]
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 mornings 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x per side SLSLDL 3x Strict Dead Hang Pull Ups between sets (weighted […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl with KB 2 x 10 KB Swing Then: Work up to a heavy DL Then: 5 x 5 Deadlift – touch and go style Complete 5x strict press between […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL, @ BB or KB Then: 6 x 2 SLSLDL In between sets 10x Push ups (ring push ups, archers, etc) […]