Workouts

 
October 2018
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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