In the Gym April 1st

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings Then: 10x KB Swing 30m Weighted Lunge (hold weight at sides or front rack) 10x Squat jump 6 rounds, rest […]

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In the Gym September 7th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]

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In the Gym November 14th

Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each rest 5:00 – put toys […]

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In the Gym November 9th

Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]

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In the Gym October 25th

October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]

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In the Gym May 24th

Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]

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Grand Canyon Speed Descent

On Friday January 13th, at 11pm, two of our own – Ian Anderson and Seth Mason – with six friends, many from Goat Gym, embarked on likely what is the journey of their lifetime, so far. A non-stop descent of the Colorado River, through the Grand Canyon. 277 river miles through some of the most […]

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In the Gym July 13th

Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]

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In The Gym January 23rd

SkiMo Clinic with Sari Anderson and Carolyn Parker. Tricks, techniques, clothing, nutrition, transitions, nutrition for endurance athletes, and discussion of “Why Endurance Athletes need to Strength Train!”

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In The Gym January 16th

Warm up 10:00 Then: Olympic Complex 6x DL Clean F Squat Jerk OHS Snatch 2 rounds @ 65- 95?# Then: IWT 10x Clean & Jerk 70% 1RM + 500m row, 2:00rest, then 10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds then 8x Pull up + 8x Dip+ 8x Sit […]

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In The Gym May 22nd

May 22nd STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 5x Pull […]

In the Gym May 20th

May 20th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift Then: 5 x 5 Dead Lift heavy, touch […]

In the Gym May 17th

May 17th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 […]