10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m tactical lunge Then: 5x each side Weighted Step Ups (heavy; hold at chest or sides) 3x Pull Ups (can do as unassisted single reps if appropriate) X 5 rounds, rest ~60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 maxercist row Then: Warm up to heavy-ish weight for RDLs Then: 5x RDL (heavy-ish) 5x Dips (at rings, bars, or bench) x 5, rest 60-90sec between rounds Then: 60sec Weighted Step […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 8x Box Jump x 5 Then: 5x Pull Over […]