SSD

Starting from the ground, feet shoulder width apart, wide grip on the bar. Peel the bar off the ground accelerating through the lift and exploding once you hit mid-thigh jumping and shrugging the bar up. Drop underneath the bar catching it ioverhead in a full squat. Stand up with bar overhead.

Lunge + Shoulder Dislocate

Hinge at the hips so your chest is over the bar and back is flat. Pull bar up to belly, keeping your core tight and squeezing your shoulder blades together at the top.

“EO” stands for “Equal Opportunity to Suck” … I learned this exercise from a tactical athlete who attended one of my programming courses. For a grand based core exercise – it is outstanding – and trains flexion, rotation and isometric core strength. Begin by laying on your back. Without using your hands or feet, use […]

1x Loaded Rob Shaul = 2x Lunges each leg w/ barbell on shoulders (4 total) 5x Push Press See Video below for loaded Rob Shauls. This exercise can also be completed with a sandbag. “Bodyweight Rob Shauls” are a separate exercise, done with bodyweight only. 1x Bodyweight Rob Shaul = 2x Walking Lunges (4x steps […]

Hang squat clean into a thruster

Proper position for Ab Bridge

1 Sandbag Complex = 3x Bent Over Row 3x Hang Power Clean 3x Front Squat 3x Push Press 3x Back Squat 6x Hand Release Push Ups All the sandbag exercises above should be completed consecutively without dropping the sandbag. Drop the sandbag for the 6x Hand Release Push Ups. Note – the video below does […]