warm up:10min Airdyne
then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 2:00min btw rounds. 65, 85, 95#
then
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds
Athletes Training: Kent, Greg, Johann
Power Endurance
KB Complex warm up:
10 reps per movement, use warm up weight
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU (5/side)
Rest 3:00, Then
Work up to Snatch Hi Pull @ 80% 1RM
Then
5x Snatch Hi Pull @ 115# + 90 sec Row Go Hard + 2:00 rest
3 rounds
Then
5x Front Squat @ 135# + 90 sec run + 2:00 rest
3 rounds
Then
5 Rounds of 5x Renegade Man Makers 2 @ 20# DB
Cool Down
Recovery Endurance later, 30min
Athlete: Carolyn
Warm up:10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS 3 x 5
Then: Workup to Heavy BS
3×5 @ 50%
3 x 4 @60%
3 x 3 @70%
2 x 2@80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%
then:
5x Deadlift @ 115#
30M Sled Push SPrint
4 rounds
Then:
10 – 1 Pull Up Ladder
Cool down 10min ride
Athletes Training: Kent and Sari, Fran and Kelly
Strength
Warm Up
10:00 C2/Bike
3×5 wall squats
2×10 goblet squats
2×10 shoulder openers
3×5 SOTS
Then: Work up to Heavy Front Squat
2×5 @ 75#
2×4 @ 85#
2×3 @ 95/105#
2×2 @ 115#
5×1 @ 125#
Rest 2 – 3 min between sets above 80%
Then: rest 5:00
Then
Work up to 1RM TGU
4×1 per side TGU @ 35#
Athlete: Sari
Today was fun to say the least. Independence Run and Hike sponsors a fun community 5K every Holiday Season, The Jingle Bell 5K, fundraiser for Glenwood Track & Field Team, a shoe donation drive, ugly sweater contest and community event. We all woke up to inches of new snow and still coming down. everyone rallied and made it tons of fun. Way to go Roaring Fork Valley. Can’t wait till next year.
Power Endurance
Warm up:10min Airdyne/C2
then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 2:00min btw rounds. 65, 85, 95#
Then:
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds
Athletes Training: Greg, Kent, Johann
Power
Warm up
10:00 – 5:0030/30
wall squats
squat jumps
tuck jumps
Work up to Heavy Power Clean
Then:
3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds
Then:
10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds
Finish with static holds:
FLR 2:00
Dip Hold 1:00
x 2
Athletes training: Frank and Kelly
When It’s Dumping Snow…
Outside we must go. Great Day with Lindsay and Emily, skinned and hiked the bowl Aspen Highlands. Knee deep powder and face shots, that was good! The gym is the training ground, however the mountains will always be the proving ground.
Warm up: 10min C2 or Airdyne
Then:
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
sots 3 x 5
Then:
OHS 30% 1RM + Ring Push up
Reps of each 30+20+10
Then:
60x Windshield Wipers @ 95#
Cool Down
Athletes Training: Trenton, James, Bob
Power/Power Endurance
Warm up:
Javorek DB Complex:
Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row
Six reps of each, non-stop
Three sets, one each @ 2×20#, 2×25#, 2×30#
Then:
Work up to 90% 1RM DL then:
3x DL @ 90% 1 RM + 5x Box Jump 24/30″ box
Five sets 3min rest btw sets.
Then: 30/30s 6:00 x 2 on C2, 10 sec < 500m pace
4:00 active rest between rounds.
Cool Down
Athletes Training: Frank and Kelly