December 2016 - Ripple Effect Training

In the Gym December 30th

Strength Endurance

10:00 Warm up row/ski/airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 × 5 Wall Squat
Then:
2 x 30sec/30sec Squat/Squat Hold
“Rest” is bottom of the squat
2x 30sec/30sec DB PP/OH Hold
Then:
30 sec Barbell or KB Push Press
30 sec FLR
30 sec rest
x 8 rounds
Then:
30sec Sprint +
30sec Active Rest
x 10 Rounds
Then:
30 – 20 – 10 reps of each:
DB Chest Press on Bench + Med Ball Sit up Throw (Partners)
Then:
Cool Down

Athletes: Sari, Kirk

In the Gym December 28th

Power

Warm Up 10:00 row/ski/airdyne
2 × 10 shoulder openers
2 × 5 OHS+SOTS combo
3 × 5 wall squats
3 × 5 goblet squats
2 × 10 ball slams
2 × 5 squat jumps
Then –
Work up to BB Clean
4@
3@
2@
2@
Then –
6 × 2 @
Then –
8x Box Jump + 5x RDL
x 7 rounds
Then –
60 sec Mtn Climber + 15m Bear Crawl + 60 sec rest
x 4 Rounds
Then –
Cool Down

Athletes: Keith, Trenton, James

In the Gym December 23rd

Power

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
15m Heavy Sled Push (Sled + 3 x 45#) +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Then:
60 sec Bulgarian Bag Clean + OH Press
1 : 1 hold squat while partner goes
x 5 Rounds
Then:
5x Ring Dip + 5x Pull Over + 60 sec FLR
x 5 Rounds
Cool Down

Athletes: Susan, Karla

In the Gym December 22nd

Strength

Warm up 10:00 row/ski/air dyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 5 SLSLDL with KB (per leg)
Then:
Dead Lift work up to 85-90% 1RM
5 × 3 @85% 1RM DL
Rest 2:00 between sets; during rest do:
15m sled pull, plank position or 15x GHD Sit Ups
Then:
5x Heavy Pull Over + 10x Anchored Leg Raise/Lower (or Hanging WW)
x 5 Rounds
Then:
Cool Down

Athletes: Lee, Nick, Mike

In the Gym December 20th

Power + Supplemental

Warm up 10:00
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 wall squat
30 m Tactical Lunge
2 x 5 SOTS with PVC
Then:
3 x 8 Front Raise
3 x 8 Lateral Raise
3 x 8 Reverse Fly
Then:
5x BB Clean +
20x KB Spike Swing +
60 secs rest
x 5 Rounds
Then:
30 sec ring support + 30 sec sit up + 30 sec rest
x 5 Rounds
Then:
10 – 1 Partner Body Row Ladder (1:1 Work:Rest)

Athletes: Ian, Greg

In the Gym December 15th

Strength

Warm Up Row/Ski 10:00
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall squats
2 x 8 Activation Phase XSym
5 x 3 BSSU
Then:
Work Up to Heavy Deadlift
Then:
5 x 3 DL touch and go style (no dropping)
Rest 1 – 2 min between sets
Then:
5x Romanian Deadlift @ 50% of DL weight
5x Push up
x 5 Rounds, rest 1 min between sets
Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
x 5 Rounds for time
Cool Down

Athletes: Enzo, James

In the Gym December 13th

Strength

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows Cross Sym
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then:
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari

In the Gym December 12th

Power

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and rows Cross Sym
3 x 5 Wall squat
3 x 6 Deep goblet squat with hold
Then:
Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold jump out of bottom of squat.) 1:1 Work:Rest ratio
5 reps @ Bar + 2×15# chain
5 reps @ Bar + chain + more weight if athlete can
5 rounds @ Bar + chain + more weight if athlete can
x 2
Rest 5:00
Then:
8x KB or BB Jerk + 20x Box Jumps 20 – 30”
x 3 rounds; 2 min rest between rounds
If time:
20x Bulgarian Bag swing (each direction)
1:1 work:rest x 3 rounds

Cool Down

Athletes: Danny, Chad

In the Gym December 9th

Power Endurance

Warm up 10:00 row
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
10x OH Reach, Chest Openers
Then –
10 Strict Press @ 10-25# DB’s OR KBs+
2:00 Interval (go hard) Row or Ski or Airdyne
3 sets/2 minutes rest between efforts (Use same machine for all rounds)
Then –
10x Bent Over Row +
15x Burpees
3 sets/2 minutes rest between efforts
Then –
Supplemental
60 sec ball slam, 60 sec OH Hold plate
Do in teams, switch positions x 3 rounds total
Then –
Cool Down

Athletes: Chris, James, David

In the Gym December 8th

Strength Endurance

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym Ys
2 x 5 cuban press
3 x 5 wall squat
3 x 6 deep goblet squat
Then –
10 – 1 Front Squat + Push Press Strength Ladder,
with Barbell, Dbs or Kbs
Separate movements so 10x front squat + 10x push press and down the ladder…
Increase weight each rung if possible.
Then –
250m ski or row + 60m Farmers Carry
x 5 Rounds, rest as needed
Then –
Cool Down

Athletes: Ian, Seth, Kent

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