STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, can start from standing. Learn Swing snatch to get weight overhead. Then: 6 x 2 […]
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 […]
PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 goblet squats 2 x 30m tactical lunge Then: find weight for step ups (weight at FR) Then: 5 per side weighted step ups – hold weight at FR 30m […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 squat jumps 2 x 5 tuck jumps then – 5x box jumps @ 20” 5x box jumps @ 24” 5x box jumps @ 30” 60sec […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 6 goblet squats – deep, hip opening, focus on posture 2 x 10 KB swings Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 3 per side Steps Ups, slow and strict, really focusing on form 5x Body Rows (can […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]