STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical lunge – forward and backward then switch arms. 2 x 5 squat jumps Then: 5x Split Squat (weighted per leg) + 10x Flying Burpee 4x Split Squat (increase weight if appropriate) […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! 3 x 3 slsldl with KB Then: Work up to heavy Deadlift Then: 3x Deadlift 60x Mtn climber rest 60 secs […]
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 Single leg squat 2 x 10 Good Morning Then: work up to heavyish step up Then: 5x Step up per leg 10x GHD Sit Up, or weighted […]
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. Then 6 x 2 TGU per side Between sets, complete 30-60sec Ring Support hold Then: […]
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 Split Squat (per leg) weighted as appropriate 20x Bulgarian Bag Swing or Halo 10 each direction x 5 Then: 5x Strict Press […]
STRENGTH 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 3 Deadlift with 1 -2 min rest between sets Then: 5x Single Arm […]
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 s SLSLDL with KB 2 x 5 squat jumps Then: Warm up to Dead Lift moderate weight Then: 5x Dead Lift 8x Burpee-Box Jump (burpee but instead of jumping straight up, […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 30m Tactical Lunge 2 x 10 KB swings Then: Find Weight for Weighted Walking Lunges (holding at Front Rack) Then: 15m Weighted Walking Lunge (Front Rack hold) 15x Frog Hops 10x […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good mornings (with KB) 3 x 3 per side KB press and stretch Then: Warm up to SLSLDL Then: 3 per side SLSLDL 5x per side, Single arm single leg OH […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to heavy […]