Workouts

 
November 2019
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In the Gym January 13th

Power Endurance

10:00 Warm Up row/ski/air dyne
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
3 x 5 OHS+SOTS combo with PVC
Then:
Six-Way BB Complex:
6x DL + 6x Bent Row  + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Push-up
3 rounds, increase weight each round
Then:
15x KB Swing +
10x Push Ups +
5x Pull Ups +
1:00 plank hold
1:00 rest
x 5 rounds
Then:
Cool Down

Athletes: Mike, Lee

2017jan13


In the Gym February 29th

Power

Warm up:
10min Airdyne or C2
4 x 5 Wall Squats
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Clean
6x Front Squat
6x Push Press
6x Push Up
Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, 55, 65….

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 6min

Then – Cool Down

 

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Then
10-1 Burpee ladder