Workouts

In the Gym September 7th

Strength/Strength Endurance

10:00 either Airdyne or 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
Then:
5 x 3 @85% 1RM DL
Rest 2:00 between sets; 
During rest, complete 15m sled pull, plank position

Then:
Strict Press work up to 85% 1RM
Then:
5 x 3 @85% 1RM
Rest 2:00 between sets; 
During rest, complete 20cal on ski erg

Then:
Cool Down

Athletes: LC, Ben, Tyler, Ants, Ian

 

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In The Gym September 5th

Strength

Warm up 10 minute bike ride
3 x 5 Wall squats
7 x 8 Activation Phase X Sym
5 x 3 BSSU

Then:
Work Up to 1 RM Single Leg Deadlift
Then:
5 x 1 SLDL @ 90% 1RM
rest 3:00min between sets

Then:
5 x 3 Romanian Deadlift @ 70% of SLDL weight
Form!
Between sets complete 5 strict dead hang pull ups

Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
5 Rounds for time

Cool Down

Athletes: Zoe, Carolyn

SLSLDL Zoe

 

 

In the Gym September 1st

Power Endurance

10:00 C2 row
10:00 Airdyne

Then:
One warm up round of 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
@ 75# try to NOT put the bar down.

Then, WO:
6 way BB Complex @ 95# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 115# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 135# + 1000m Ski Erg
rest 4:00

Finale:
Attempt to press 2 stacked 45# plates (one will suffice if coordination is off) overhead, then do 100 OH Squats with plates held overhead

Then:
Cool Down

Athletes: Seth, Jess, Ian, Sari

 

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