Workouts

 
October 2017
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In the Gym September 8th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
8x Box Jump
x 5
Then:
5x Pull Over + 10x Anchored Leg Lower + 5x Push Up/lateral hip lift combo
x 5
Then:
If time:
50, 40, 30, 20 Calorie ladder work rest 1 : 1
Cool Down


In the Gym May 5th

Strength Endurance

10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility

05may2017


In the Gym March 28th

Power Endurance

10:00 warm up ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 good morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press Ladder 10 – 1
Same weight, so Clean will be light; focus should be on form always but also speed on clean since it’s light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder on Cleans, up the ladder on Push Press.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
60sec Ring Support
Rest as necessary
x 5
Cool Down with mobility work

Athletes: James, Trenton, Richard

 

DSC_0068

 


In the Gym December 22nd

Strength

Warm up 10:00 row/ski/air dyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 5 SLSLDL with KB (per leg)
Then:
Dead Lift work up to 85-90% 1RM
5 × 3 @85% 1RM DL
Rest 2:00 between sets; during rest do:
15m sled pull, plank position or 15x GHD Sit Ups
Then:
5x Heavy Pull Over + 10x Anchored Leg Raise/Lower (or Hanging WW)
x 5 Rounds
Then:
Cool Down

Athletes: Lee, Nick, Mike

2016dec22