Workouts

 
October 2017
M T W T F S S
« Sep    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym September 28th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym August 28th

Strength + Supplemental Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
Then:
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5
Then:
2000m row or ski, or 200 cal airdyne
Cool Down

Athletes: Seth, Greg, Kirk


In the Gym May 30th

Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]


In the Gym November 1st

Accumulation, Power Endurance

Warm Up 10 min Row @ easy pace
2 x 10 Shoulder Openers
2 x 10 KB Press and Stretch
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
Then:
2000m Row +
10x Double Kettlebell Overhead Press +
20x Double Kettlebell Snatch +
30x Double Kettlebell Clean & Press +
40x Double Kettlebell (DBs if necessary) Man Makers +
50x Double Kettlebell Squats (KB in front rack) +
60x Double Kettlebell Swings +
2000m Row
Then:
Cool Down

Athletes: Ian & Seth Grand Canyon madness ;) :)

dsc_0198-copy


In the Gym February 1st

Power Endurance

Warm up 10min jog
3×5 wall squats
3×8 goblet squats
2×8 push press
2×15 ball slams
3×5 squat jumps + tuck jumps
2×10 shoulder openers

then -
Short circuit…
20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest
x4 rounds

then -
5x Lunge + 5x Push Press for 400m (8x roundtrips of driveway), hold the Olympic bar over head during the lunge portion (? see how shoulders/wrists feel; use DB at sides if necessary)

then -
2000m all out on C2 for time…

RippleEffect-website-37