In the Gym January 10th
Strength Warm up jog 10:00 wall squat 3 x 5 goblet squat 3 x 6 shoulder openers 2 x 10 SOTS 3 x 5 OH walking lunges @ 10# 3 x 10 then Back Squat Step Up 18” 5 x 3 per leg 24#/45# Romanian DL – 5 x 3 @ 75#/95# SLSLDL @ 3 x […]
Strength Warm up jog 10:00 wall squat 3 x 5 goblet squat 3 x 6 shoulder openers 2 x 10 SOTS 3 x 5 OH walking lunges @ 10# 3 x 10 then Back Squat Step Up 18” 5 x 3 per leg 24#/45# Romanian DL – 5 x 3 @ 75#/95# SLSLDL @ 3 x […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
Strength Warm up 10 minute bike ride 3 x 5 Wall squats 7 x 8 Activation Phase X Sym 5 x 3 BSSU Then: Work Up to 1 RM Single Leg Deadlift Then: 5 x 1 SLDL @ 90% 1RM rest 3:00min between sets Then: 5 x 3 Romanian Deadlift @ 70% of SLDL weight Form! […]
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 […]
Strength Warm up 10min jog Wall Squats 5 x 5 Goblet Squats 3 x 8 Cuban Press 3 x 5 Shoulder Openers 3 x 8Then: Warm up to heavy front squat Then 6 x 2 @ 80%1RM, rest 2 – 3 min between sets Followed by single leg work: 5 x 5 SLSLDL @ 1/2 […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]
Strength 10:00 Warm Up 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers then work up to heavy SLSLDL 5, 3, 1, 1, 1…go until you max out then KB Complex @ 30# 5 x Snatch 5 x Reverse TGU 5 x Windmill do 5 rounds, rest 1:00 between […]
Power Endurance 10:00 warm up 2 x 10 shoulder openers 3 x 5 cuban press 3 x 5 wall squat Then: Learn SLSLDL 5 x 4 @ 65# Then 10x Dead Lift + 250m Row 6 rounds Then 10x KB Swing + 60sec Airdyne 5 rounds
Strength Warm up 10:00 jog Wall squats 3×5 Goblet squats 2×10 Shoulder openers 2×10 SOTS 3×8 OH walking lunges 2×10 per leg with 10#DB 2×10 step ups (10/leg) 24” box Foam roller Then: Work up to 1RM SLDL Then 6×3 @ 80% 1RM per leg Then: 5 ring dips + 5 ring push + 5 […]
Strength 10:00 C2/AD/Run Wall Squats 3 x 5 4×20 Lunge (10m forward, 10m backward) 3×10 Box Squats depth/hip opening work 3×10 goblet or KB DL; heavyish 50, 55, 60# 5×5 OTB @18″ box Then Warm up to: Back Squat Step Up 18-20″ Box 6 x 3 per leg @ 65-85#? (3RM) rest 2:00 between sets […]