Strength Warm up 10:00 C2 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 15m walking lunge 2 x 15m Oh walking lunge 2:00 30/30 DB PP 2 @ 10# Then: Warm up to heavy-ish TGU 6 x 2 TGU at 80-90% 1RM rest 2:00 between sets […]
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 then switch arms. Then: Work up to heavy TGU Then: 6 x 2 heavy TGU per side, rest some between sets. During rest, complete 10x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility – hip, chest opening, overhead 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: Warm up to heavy TGU Then: 2x TGU per side 30sec ring support rest as necessary x 6 Then: 5x […]
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 Then: KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill 3x per side. Then: Work up to heavy Front Squat Then: 6 x […]
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 Complete 8x Body Row between sets. Then: 60m […]
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: 5x TGU + 5x Ring Push up or regular push up. 4x TGU + 5x Ring Push up or regular push […]
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 use swing snatch to get weight overweight if starting from standing. Then: 2x TGU […]
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 […]
Strength Endurance 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 […]
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 […]