In The Gym May 30th
10:00 Warm up ski erg/airdyne/row
2 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings
30m OH Walking Lunge (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
Dur...
In the Gym April 17th
Power Endurance
Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows)
P2: 60 sec ski erg/row/ or bike sprint go hard!!
Switch
x 6 Rounds, Rest 60 sec b...
In the Gym November 28th
PE/SE
Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
230/30sec hard/easy at machine of choice open up lungs a bit
Then: (can partner up and have P1 start on step ups, P2 start on sprint then switch, then...
In the Gym August 10th
POWER
10:00 Warm up ski erg/airdyne/row
2 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
2 x 5 squat jumps
Then:
10 to 1 Ladder KB Spike Swings
during rest, complete 5 x Burpees
Then:
30m Weighted Walking Lunge (Weight at chest)
60...
2 x 5 cuban press
Work on mobility
2 x 30m Tactical Lunge
Then:
Back squat warm up to 5 rep weight dont go too heavy; see below
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down 1/3 depth, 2/3 depth, full depth; tr...
2 x 5 cuban press
work on mobility
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
12x GHD or Weighted Single Arm Sit Up
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5
30 seconds sprint, 60 seconds ...
In the Gym July 31st
POWER
10:00 Warm up ski erg/airdyne/row
2 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings
30m OH Walking Lunge (forward/backward each arm)
2 x 30/30sec hard/easy @machine of choice to open up lungs
Then:
5 x per leg Split Jumps (with ...
In the Gym October 19th
STRENGTH
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 sets
Then:
30x ...