10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good Mornings 3 x 5 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings Then – Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over Then – 5x per side SLSLDL (fairly heavy) 5x Pull Overs (heavy) X 5 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: 5x Split squat 8x Box Jump x 5 rest as needed Then: 10x Russian Twist with Landmine 15m heavy sled […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 8x Pull Up x 5 rounds rest as needed Then: 10x Standing Russian Twist with Landmine (can […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 goblet squat 2 x 5 reverse flies (DBs or bands) Then – 10x KB Swing 10x Push Press 60sec rest x 5 rounds, increase weight through rounds if possible Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 per side SLSLDL with light KB 2 x 5 Reverse Flies Then – 3x each side Split Squat (can hold KB at chest or BB in Front rack for added […]