Workouts

 
December 2018
M T W T F S S
« Nov    
 12
3456789
10111213141516
17181920212223
24252627282930
31  

In the Gym November 16th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down


In the Gym August 1st

Strength/Power

10:00 Warm Up Row/Ski/AD
3 x 5 of the following:
Wall squats
Squats
Squat Jumps
Tuck Jumps

Then:
2 x 10 Box Jump @24” box
2 x 5 Box Jump @28” box

Then:
5 x 5 Box Jump @30” box

Then:
Snatch+OHS+Hang Snatch @65#BB
One triplet (1/1/1) every 30 secs for 10 minutes

Then:
1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds
1 – 6 @ 18” box, 2 rounds

Then: 
8 x 3 Accelerating Back Squats @70% 1RM (bar + chains to equal total weight)
Rest 1 min btwn sets

Cool Down 
10 min row/ski erg
foam roller

 

DSC_0080 copy