Workouts

 
July 2020
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In the Gym March 11th

March 11th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In The Gym May 15

May 15th
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3 x 5
then
20 x FS @ 50% 1 RM
20 x Split Jumps
20 x Atomic Sit Ups
x 5
Then
10 x 30/30 work rest on machine of choice.
Cool Down


In the Gym March 18th

Workout

Power Endurance

Workout:

5x Bottoms-Up Press +

5x KB Clean & Press +

5x KB Snatch

Three Rounds

Three Sets @ 10 – 30#

Then:

2×10 Back Squat BW

2×10 RDL 50%BW

Then:

Work up to KBFRSquat

Then:

2x KB FR Squat +

200m SkiErg/Row/Airdyne (Sprint) +

4x KB FR Squat  +

200m SkiErg (Sprint) +

6x KB FR Squat  +

200m SkiErg (Sprint) +

8x KB FR Squat  +

200m SkiErg (Sprint) +

10x KB FR Squat +

200m SkiErg (Sprint)

12x KB FR Squat +

200m SkiErg (Sprint)

Athletes Training, Ian, Kirk, Greg

 

KB front squat