October 28th 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 for warm up Then: 10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs 10x Body Row can be both arms or 5x per […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
October 19 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 2 x 10 Good Morning Then: Work up to heavy SLSLDL BB or KB (some folks did split squat instead) Then 3x SLSLDL per leg (Split Squat) 10x KB Spike Swing […]
October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]
October 6th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x 5 Then: 4x 30/30 […]
October 3rd 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach and gain mobility with light weights. Then: 6 x 3 OHS rest […]
Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5 x 5 Deadlift 10x Pull Up between deadlift sets […]
Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch + Reverse TGU + Windmill x 3 Rounds Then: Back Squat Work up to a heavyish back squat 3 RM […]
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) […]