10:00 Warm up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Single Leg Squat to Bench Then: 5-1 Ladder TGU (each side). Increase weight as you go and rest as necessary. Between each “rung” complete 5x Burpees Then: 8x Pull Overs […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 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 each set, do 15m Bear Crawl ** […]
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: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU + 10x KB Swing […]
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. If appropriate for the athlete, do 30 – 60 sec ring support between […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to TGU 3 per side (heavy-ish) Then: 6 x 3 per side TGU Rest […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m OH walking Lunge – forward backward each side 3 x 3 per side maxercist row Then: Warm up to heavy TGU Then: 2x TGU per side – heavy 3x Strict Pull Ups […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 5x TGU per side (light, use as warm up to DL) Then: Warm up to ~75% 1RM Dead Lift Then: 5 x 5 Dead Lift – hex / BB / KB Rest 60sec […]
STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]