Workouts

 
October 2019
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In The Gym April 3rd

Power Endurance + Strength Endurance

10:00 Warm Up Row/Ski/Airdyne
2×8 Shoulder Opener
2×5 Cuban Press
Extra Mobility Work
3×5 Wall Squats
2×10 Good Mornings
Then:
Barbell Complex…6 reps of each movement, don’t put bar down except to change weight
Dead Lift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Up (on bar)
3 rounds, increase weight each round
Then:
10X Deadlift @ 115%BW + 25 Box Jumps @ 24″ Box
3 Rounds for time 6:14
Then:
OHS @ 30%1RM + Ring Push Up
30-20-10 reps of each
Then:
5 minute rest
Then:
1:00 All Out on the Airdyne for max calories

Athletes: Carolyn, Lara, Betsy

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In the Gym October 13th

Strength Endurance + Power Supplemental

10:00 warm up row/ski/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 30m OH walking lunge

Then -
SL Deadlift Strength Ladder
10@ 40% 1RM
9@ 50%
8@ 60%
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
Between each rung, complete:
5x ring dips + 5x pull ups (weighted if possible)

Then –
Finish with 1 min all out on something.

Athletes: Ryan, James, Trenton

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