Workouts

 
March 2017
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In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

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In the Gym March 28th

Power Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 good morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press Ladder 10 – 1
Same weight, so Clean will be light; focus should be on form always but also speed on clean since it’s light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder on Cleans, up the ladder on Push Press.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
60sec Ring Support
Rest as necessary
x 5
Cool Down with mobility work

Athletes: James, Trenton, Richard

 

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In The Gym March 27th

Strength
10:00 Warm Up  C2 Row/Ski
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
Then -
Work up to Heavy Front Squat
2 x 5 @ 50% 1RM FS
2 x 4 @60% 1RM FS
2 x 3 @70% 1RM FS
2 x 2@80% 1RM FS
4 x 1 @ 90% 1RM FS
Rest 2 – 3 min between sets above 80%
Then -
Work up to Heavyish Jerk, at weight you can do 5 good reps with
Then -
5 x 5 Jerk
Rest 1-2 min between sets
Then -
Cool down with Mobility, Foam Rolling
Athletes: Ryan, Betsy
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In the Gym March 23rd

Power Endurance

Warm up
10:00 C2 row
3×5 wall squats
3×8 goblet squats
3×5 OHS+SOTS combo w/PVC
2×10 shoulder openers
3×5 push ups
2×15 ball slams 15/20# ball

Then-
6x500m row, 3:00 rest
Do 45 sec FLR during rest

Then -
10-1 Ring Dip Ladder
Between each rung of ladder, do 10x split jumps (per leg)

Athletes: Molly, Elise

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In the Gym March 22nd

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
4 – 5 Rounds, rest as needed to maintain form
If time:
Finish with 8x 20/10 work on machine of choice.

Then:
Cool Down Mobility work

 

Athletes: Enzo, Brion

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In the Gym March 20th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
Then:
10x Heavy KB Swing
10x Weighted split jump – 5 per leg
x 5 rounds, rest as needed
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts
x 5 rounds
Then:
10 – 1 Team Clapping Push up ladder
Players alternate. Athlete can go to knees if necessary to get the clap in.
Then:
Cool down, mobility work

Athletes:  Nate, Ben

 

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In the Gym March 17th

Strength Endurance

Warm up
Wall Squat 3 x 5
Bench Squat 5 x 5
Shoulder Openers 2 x 8
3 x 60 sec FLR
OHS + SOTS w/PVC 3 x 5
Pull ups 5 x 5

Workout:
14# Med Ball Hold in Rock Carry 60secs +
30m Bear Crawl
5 rounds
Then:
60 sec Overhead Plate Hold +
60 sec Ring Support
5 rounds
Then:
FLR Hold 60secs +
8 pull ups
5 Rounds

Cool Down

Athletes: Molly, Elise

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In the Gym March 16th

Power Endurance

Warm Up 10:00 Airdyne
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Shoulder openers
2 x 15m OH Walking Lunge
3 x 5 Squat Jumps
Then:
30 – 20 – 10 reps of each
Whip Smash Rope
+ Bulgarian Bag Broad Jump @ 26# Bag
+ KB OH Press 2 @ 20 – 30#
+ Pull Ups
Rest 5:00
Then:
Team Airdyne Ladder
50, 40, 30, 20, 10 Cal
Rest while other player is working.

Whip Smash

Athletes: Rob, Scott

 


In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym March 9th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
Rest some between sets, & during rest complete
20x Ball slam or Whip smash
x 5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
x 5 – 7 rounds
If Time:
4x 30/30 mtn climber/plank

Cool Down – Mobility

Athletes:
Chad, Danny, Ryan, James

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