Workouts

 
August 2018
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In the Gym May 3rd

Warm up :10min
2 x 10 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 x 5 Wall Squat
2 x 10 Goblet Squat
2 x 5 SOTS press
30m OH Walking Lunge

Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% each side
2 x 4 @60%
2 x 3 @70%
2 x 2@80%
1 @ 90%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Rest 5:00

then
a quickie: 30m Bear Crawl + 20x Whip Smash
x 4

then
50 cal all out on Airdyne + 5:00 min rest
x 3


In the Gym October 3rd

October 3rd
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach and gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Team One:
15m Bear Crawl +
Team Two(10x Split jump + 10x KTE )
x 5 rounds
Then
If time the Hateful 8 8x 30/30
Cool Down


In the Gym August 31st

Strength/Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 3 slsldl
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 8x push press between sets.
Then:
15m Bearcrawl + 10x Push up
x 5
Then:
Finish 8x 30/30sec HARD/easy
Cool Down

Athletes: Jess, Christen, Sarah