Workouts

 
November 2019
M T W T F S S
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In the Gym November 29th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down


In the Gym November 27th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
3 x 5 Reverse Fly
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Heavy Dead Lift
Rest 90sec between sets
During rest, do 5x Pull Ups
Then:
5x Push Ups
8x Head Cutters
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
5x60sec hard / 30 sec rest, @ machine of choice
Cool Down


In the Gym November 25th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
30m OH Walking Lunge
Then:
Warm up to heavy Split Squat
Then:
3x Heavy Split Squat per side
5x Body Row
Rest 60 sec
5 Rounds
Then:
5x Heavy Goblet Squat
15m Bear Crawl (yep heavy)
5x Heavy pull over
Rest 60 sec
5 Rounds
Then:
Cool Down


In the Gym November 22nd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down


In the Gym November 20th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In the Gym November 18th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 per side KB press and stretch
3 x 5 SOTS press
Then:
Warm up to OHS – do first with PVC against the wall, then can go to 15# bar if it looks good – or stay with pic and just focus on mobility / posture (3 x 5 at the wall if not going weighted overhead)
Then:
5 x 5 OHS (or heavy goblet squat or other type of loaded squat if no OHS for athlete)
Rest 60sec between rounds
Then:
10x KB swings
10x Deck Squats
5x Pull Ups
Rest 60sec
5 Rounds
Then:
3 x 60 sec FLR / 60sec rest
Then: Cool Down


In the Gym November 15th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m OH walking Lunge – forward backward each side
3 x 3 per side maxercist row
Then:
Warm up to heavy TGU
Then:
2x TGU per side – heavy
3x Strict Pull Ups (pull ups may be weighted if appropriate)
Rest 60-90sec
6 rounds
Then:
10 – 1 / 1-10 ladder,
Anchored Leg Lowers / Push Ups
(10/1, 9/2, 8/3…etc)
Then, if time:
4 x 250m ski/row (go hard!)
Then:
Cool Down


In the Gym November 13th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then -
Cool Down, extra mobility, etc.


In the Gym November 11th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down


In the Gym November 8th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
5x TGU per side (light, use as warm up to DL)
Then:
Warm up to ~75% 1RM Dead Lift
Then:
5 x 5 Dead Lift – hex / BB / KB
Rest 60sec between sets
Then:
10x Plate Halos – each direction
30sec Ring Support
5x Dips – on rings or dip bar
5 rounds, rest as needed yes this should smoke the shoulders
Then:
8x 30/30sec “hateful eight” go hard (:
Then:
Cool Down