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 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 5x per side Steps Ups, slow and strict, really focusing on form 5x Body Rows […]
PE/SE 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 30m Tactical Lunge 2 x 10 DB PP Then: BB or KB Complex + sprints… 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press […]
July 3 PE/SE 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 15 Air Squats 2 x 30m Tactical Lunge Then: 30/30sec Air Squat / Squat Hold + 200m sprint ski/row 30/30sec DBPP / OH hold + 200m sprint […]
June 24 PE/SE 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 5 Squat Jumps 2 x 8 DBPP Then: Pick 5 different weights for KB swings and Ball Slams (increasing) 5x (10x KB Swings + 10x Ball Slams) […]