10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats Chest Opening on foam Roll/Bench 2×10 Frog Hops Then: 5x KB/BB Clean 10x (Each side) lateral hops X5 (Rest 60 sec between each) Then: 10x Weighted Walking Lunge (5x Per side) 10x Plate halo (per side) 10x (Total) Standing Russian twist with landmine (5x […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 Push Ups 2 x 10 Goblet Squats – deep, hip opening focus on posture Then – 6x Pull Ups 30sec KB or Plate Halos (each direction) 60sec […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SLSLDL each side (light) 2 x 5 Push Ups Then – 5x RDL (DBs/KBs) 15m Weighted Walking Lunge (same weight – hold at sides) 5x Push Press (same weight?) […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Kb Swing 8x Strict Press 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips (10/1, […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Find appropriate weight for RDL 5x RDL 5x Box Jumps x 5 rounds rest as necessary Then: 15m Weighted Walking Lunges […]
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 2 x 10 good mornings with PVC across shoulders Then: Warm up to heavy RDL Then: 5x RDL (fairly heavy) 3x heavy RMM Rest ~60 sec X 5 rounds […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 Wall squats 3 x 6 Deep Goblet Squat 30m Single arm OH walking lunge – forward + backward w/one arm, then switch. Then: 10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete […]
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 – […]