Workouts

 
December 2018
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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 November 21st

Strength/Power + Supplemental

Warm Up 10:00 row/ski/bike
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good Mornings
2 x 10 Goblet Squats
Then:
Warm Up to Heavy Front Squat + Chains
Then:
6 x 3 Front Squat + Chains
Rest 1-2 minutes between sets; during rest do 10x Frog Hops
Then:
10 to 1 ladder of
Pull Up + Push Press
Cool Down

Athletes:
Erin, Betsy

2016nov21