Strength Endurance 10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Y’s and Cuban Press 3 x 5 Kb OH Press + Stretch 3 x 5 Wall Squats Then: Work up in weight to heavy Front Squat Then: 6 x 3 Front Squat rest 1 – 2 min between Then: 8 – 1 […]
Strength Warm Up 10:00 row/ski 2 x 8 shoulder openers 2 x 5 cuban press 10x Y’s, 90/90’s, Pull Downs @ x-sym bands 3 x 5 wall squats 30m OH walking lunge 3 x 8 Good Mornings Then: Deadlift Strength Ladder 10@ 40%1RM 9@ 50% 8@ 60 % 7@ 65% 6@ 70% 5@ keep increasing […]
Strength Warm up 10:00 bike ride to gym Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Goblet Squats 3 x 6 Walking Lunge 2 x 10 OH Walking Lunge 2 x 10 Then: 5x TGU per side @30#, perfect form Then: Warm up to 2 RM Dead Lift […]
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 10:00 Shoulder openers 2 x 10 Cuban Press 3 x 5 Wall squats 3 x 5 Walking Lunge 2 x 10 SOTS PVC 3 x 5 OTB 5 x 5 each leg Then: Work up to heavy step up, weight @ FC position Then: 5x Step up per leg + 5x RMM […]
Strength Warm Up Row/Ski 10:00 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall squats 2 x 8 Activation Phase XSym 5 x 3 BSSU Then: Work Up to Heavy Deadlift Then: 5 x 3 DL touch and go style (no dropping) Rest 1 – 2 min between sets Then: […]
Strength Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows Cross Sym 3 x 5 Wall squat 30m OH Walking Lunge Then: Work up to heavy TGU Then: 2x TGU per side + 3x Strict Weighted Pull Up x 6 Rounds, Rest 2min between rounds Then: 15m […]
Strength Endurance Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym Ys 2 x 5 cuban press 3 x 5 wall squat 3 x 6 deep goblet squat Then – 10 – 1 Front Squat + Push Press Strength Ladder, with Barbell, Dbs or Kbs Separate movements so 10x front squat […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]