Workouts

 
June 2018
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In the Gym February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet Squats
2 x 10 good morning
Then:
Back Squat
Work up to weight, then:
8x Back Squat – pause at bottom to find glutes with stable back.
1:1 work:rest with partner
5 Rounds
Then:
5x Heavy Chest Press, bench or Bosu
60 sec FLR
12x Med Ball Sit Throw
x 5 rounds
Then, if time:
4x 250m interval 60sec rest
Cool Down


In the Gym August 8th

Strength + Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 10x KB Swing
x 5 Rounds, Minimal Rest
Then:
4 x 250m sprint 1:1 work:rest
Then:
Cool Down

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