September 2016 - Ripple Effect Training

In the Gym September 30th

Power Endurance

Warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
3 x 5 Wall Squats
30m OH Walking Lunge (1 lap forward/backward per arm)

Then:
Teams:
P1: OH Walking Lunge Both arms up, with KB or DB (While Partner Skis/Rows – same time)
P2: 60 sec ski erg/row/ or airdyne sprint
P3: 60sec rest
x 6 Rounds
Then:
5x Deck Squats and Burpee combo – this is a deck squat (laying on back, get up off the “deck” floor then drop right into a burp.)
+ 30x mtn climber 30 leg movements
Rest as necessary
x 6 rounds

Cool Down, Self Care

Athletes: Kersten, Molly, Johann, Ants

In the Gym September 28th

Power Endurance

2 x 8 Shoulder opener
2 x 5 Cuban press
3 x 5 Wall squat

Then:
Every Minute on the Minute…
Minute 1: 150m Ski
Minute 2: 8x Pull ups
Minute 3: 15x Kettlebell Swings
Minute 4: 15x Ball Slam
Minute 5: 10x Goblet Squat
5 Rounds, rotate through stations, rest is the remainder of the minute given to do the work.

Then:
Squat ladder 10-1 alternating with partner; hold bottom while partner squats

Then:
Cool Down

Athletes: Ryan, Trenton, James, Keith

In the Gym September 27th

Power Endurance

Warm up
10:00 bike
3 x 5 wall squats
2 x 10 shoulder openers
3 x 5 push ups
3 x 15 sit ups

Then
Create stations, cycle through…
10x Floor Press (Barbell, DB or KB)
5x Burpees
10x Body Row
5x Burpees
10x Goblet Squat
5x Burpees
3x TGU per side @ 20 – 45#
5x Burpees
10x pull ups
5x Burpees
5 rounds, constant effort

Then
Cool down, foam roll, stretch…

Athletes:
Betsy, Ryan, James

In the Gym September 23rd

Strength

10:00 Row/Ski/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening

Then:
Front Squat 1RM Test
10@ 65#
8@ 85#
5@ 105#
3@ 115#
1@ 120#
1@ 125#
1@ 130#
1@ 135#, failed first, tried again and hit it 🙂
Rest 3:00-4:00 between sets once it gets heavy

Then:
8x Pull Overs
10x Anchored Leg Lowers
10x Bulgarian Bag Swings (per direction)
10x Ring Push Ups
5 Rounds, rest as needed to maintain form

Cool Down, Foam Roll, Stretch

Athletes:
Betsy, Lindsay, Laura

In the Gym September 22nd

Power Endurance
Warm up:
Wall Squats 3 x 5
Wall Ball 2 x 15 @ 14#
Ball Slam 2 x 15 @ 15#
Squat Jumps 3 x 5

1:00 RMM +
10 Pull Ups +
20 Goblet Squats w/ 30/35/40# KB
4 rounds
5:00 rest
then
2:00 KB Swings +
500m Row +
40 Cal Airdyne
3 rounds

Cool Down
Athlete Training: Rob

In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” 😉

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row

Athletes:

Carolyn, Betsy

Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

In the Gym September 16th

Power Endurance

Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball
Then:
20 Wall Ball 10#
20 Ball Slam 20#
10 Pull Ups
10 Push Ups
Repeat x 2

Then:
Bench Press + Burpee Pull Up Ladder
10/1 – 1/10
Rest 5:00

Then:
P1: 30m Seated Sled Pull @BW
P2: KB Swing @ 30 – 40#
P3: KB Front Rack Hold 2 @ 30#
P4: Rest
3 Rounds
Sled Pull dictates time of all events.

Cool Down
Athletes: Pat, Scott, Rob, Kent

In the Gym September 14th

Power Endurance

10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups

Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds

Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds

Then:
Cool Down

Athletes: Seth, Jess, Ants

In the Gym September 13th

Power Endurance

Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
2 x 5 Jump Squat
Warm up to knee jump (@PVC then 15# bar…)

Then:
10x Knee jump (25#/35#) +
10x Atomic Sit ups +
20x Front Squat @ 65#+
20x V-ups
30x Back Squat @ 85# +
30x Windshield Wipers

Then:
30 Cal AD / 250m row (alternate) +
60sec Rest
5 Rounds

Athletes: Seth, Ian, Kent

In the Gym September 8th

Strength

10:00 either Airdyne/C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#

Then:
Dead Lift work up to 85-90% 1RM
5 x 3 @85% 1RM DL
Rest 2:00 between sets

Then:
Bench Press work up to 85%1RM
5 x 3 @80#
Rest 2:00 between sets

Then:
5 x 3 static pull ups rings
3 x 90 second static hold FST

Athlete: Kirk, Greg, Ants

Workouts