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 […]
July 31st STRENGTH 10:00 warm up work on mobility/stability 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 Rest 2min between sets; During rest, […]
May 22nd STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 5x Pull […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]
STRENGTH 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: Work up to heavy TGU Then: 6 x 2 TGU (per side), rest some between sets. Then: 10x Halo (each direction) […]
STRENGTH 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: warm up to TGU weight for 3 reps Then: 3x TGU per side 30 sec ring support rest 60 sec x 5 Then: […]
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, can start from standing. Learn Swing snatch to get weight overhead. Then: 6 x 2 […]
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: […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to heavy Turkish Get Up (TGU) Then: 6 x 2 per side TGU Rest about 1- 2 minutes between […]