February 2016 - Ripple Effect Training

In the Gym February 29th

Power

Warm up:
10min Airdyne or C2
4 x 5 Wall Squats
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Clean
6x Front Squat
6x Push Press
6x Push Up
Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, 55, 65….

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 6min

Then – Cool Down

Then
10-1 Burpee ladder

In the Gym February 25th

Strength

Warm Up 10min C2/AD
3×5 wall squats
3×8 goblet squats
3×5 squat jumps + tuck jumps
2×10 shoulder openers

Then: Workup to Heavy FS
2 x 5 @ 50% 1RM
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Then:
30x Box Jumps 18” box
20x Double box jumps X 2; jump on to 18” box off to floor onto next box 18 (approx 36” between boxes) then off 2nd box; turn 180 degrees repeat back the way you came. Each single pass is one.
Then
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.

Cool Down 10 min C2

In the Gym February 23rd

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

Then
Work up to Clean & Jerk 5RM
Then
5x Clean & Jerk +
90 sec Row all out +
2:00 rest
x3 rounds
Then
5x Front Squat @ 80% 1RM +
90 sec AD all out +
3:00rest
x3 rounds
Then
6 x 20m KB Bear Crawl @ 20 – 45#

Cool Down

In the Gym February 19th

Power Endurance

3 x 5 Wall Squat
3 x 10 Squat
4 x 20 OH Walking Lunge

Then
Front Squat/PP with KB’s
10-1 reps (increase weight each set until max)
Then
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne +
60 seconds rest
x8 Rounds
Then
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups +
60 secs rest
x5 Rounds

Cool Down

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In the Gym February 15th

Power Endurance

Warm up 10:00 Jump Rope
3 x 5 wall squats
3 x 6 bench squat
4 x 10 Oh Walking Lunge

Then
10 Plank Pull
20 Ring Push Ups
30 Vertical Sit Ups
40 KB Swings
50 Ball Slams
40 DB Push Press
30 Sit and Reach
20 Windshield Wipers
10 Pull Ups
Time to complete?

Then – Cool down

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In the Gym February 12th

Power Endurance

Run the Blue Tower 2 miles, 1000′ vert gain

2 hours later

10:00 Row
3 x 5 wall squats
3 x 8 Goblet squats
3 x 10 ball slams @ 15-20#

Then
Work up to heavy Back Squat, 135# – 195#
Then
20 rounds, one round every 2:00 minutes
8x BS with Chains (75#) + 5x Burpees
Then
300 sec FLR

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In the Gym February 11th

Strength

Warm up 10:00 Ski Erg
3 x 5 wall squats
3 x 8 Strict press
3 x 8 shoulder openers
3 x 8 Goblet Squats @40#, 50#, 60# KB
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Work up to 2RM Front Squat

Then:
2x FS @ 80%1RM + 5x Box Jump @ 30″(or higher) 8 Rounds, rest as necessary to make all movements quality!

Then:
10:00 Airdyne 20/10 20 hard/10sec less hard – total Cal?
rest 5:00
10:00 Ski Erg same idea…
rest 5:00
10:00 C2 yep same idea for total meters
rest 5:00
300sec FLR

Then:
cool down

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In the Gym February 9th

Strength Endurance / Power Endurance

Warm Up
3 x 5 wall squats
Then –
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#

Then –
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each

Then –
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest

Then –

Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session.

In the Gym February 4th

Power Endurance

Warm up 10min something
3×5 wall squats
3×5 cuban press
2×5 squat jumps
3 x 5 OHS + SOTS PVC

Then
250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest

x5 rounds

Then
5 RMM + 5 FTH + 3 FST Bear Crawl

x3 Rounds

In the Gym February 3rd

Power Endurance

Warm up 10:00 Ski Erg
2×5 Wall Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge

Then:
Work up to Heavy BSSU
Then:
2×3 per leg @ 70% 1RM
2×2 @ 80% 1RM
6×1 @ 90% 1RM

Rest 5:00

Then:
5x Heavy Goblet Squat +
10x Box Jump @ 24 – 30”
30 secs Mtn Climbers
Max Rounds in 12 minutes

Then:
6:00 30/30 Ski Erg + 2:00 rest x 2

Then:
“All-out” minute on the AirDyne just for funzies

Then of course cool down, C2, Ski Erg, Airdyne, go walk outside, whatever works.

Workouts