Workouts

 
September 2018
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In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

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In the Gym February 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

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In the Gym September 16th

Power Endurance

Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball
Then:
20 Wall Ball 10#
20 Ball Slam 20#
10 Pull Ups
10 Push Ups
Repeat x 2

Then:
Bench Press + Burpee Pull Up Ladder
10/1 – 1/10
Rest 5:00

Then:
P1: 30m Seated Sled Pull @BW
P2: KB Swing @ 30 – 40#
P3: KB Front Rack Hold 2 @ 30#
P4: Rest
3 Rounds
Sled Pull dictates time of all events.

Cool Down
Athletes: Pat, Scott, Rob, Kent

 

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In the Gym September 8th

Strength

10:00 either Airdyne/C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#

Then:
Dead Lift work up to 85-90% 1RM
5 x 3 @85% 1RM DL
Rest 2:00 between sets

Then:
Bench Press work up to 85%1RM
5 x 3 @80#
Rest 2:00 between sets

Then:
5 x 3 static pull ups rings
3 x 90 second static hold FST

Athlete: Kirk, Greg, Ants

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In the Gym August 11th

Strength10:00 easy jog/bike
3 x 5 Wall squat
3 x 10 Squat
2 x 10 each OH reach, Chest openers
3 x 5 Goblet Squat

Then:
Deadlift Strength Ladder
10 reps @ 95#
9 reps @ 115#
8 reps @ 135#
7 reps @ 155#
6 reps @ 175#
5 reps @ 195#
4 reps @ 205#
3 reps @ 210#
2 reps @ 215#
1 rep @ 220# x 3
Between each rung of ladder, complete:
Bench Press Ladder
10 @ 55#
9 @ 65#
8 @ 75#
7 @ 85#
6 @ 90#
4 @ 95#
3 @ 100#
2 @ 105#
1 @ 110# x 3

Then:
Heavy weighted pull up on rings
1 @ 20#, 26#, 30# x 2
Then:
Max set pull ups (no weight)
Cool Down
Athletes: Ben, Michael, Lee
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In the Gym July 14th

Strength/Power

Warm up 10min airdyne
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
20 Box jumps @ 18”

Then:
Work up to 1RM on Snatch High Pull 

Then:
6 x 2 Snatch High Pull @ 90% 1RMThen:
Bench Press Ladder 10 – 1
Handstands for time x 2, 60sec rest between efforts
Box Jump Ladder 8 – 1 @ 24” box

Cool Down
Recovery Endurance 30min+

 

Athletes: Seth, Ian

 

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In the Gym May 30th

Strength

Warm up: easy 20min jog
Wall Squats 3 x5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5

Then:
Workup to Heavy-ish TGU – 70/80% 1RM
1 x 3 @ 20#
1 x 2 @ 26#
1 x 1 @ 30, 35, 40, 45#
6 x 1 @ 45#

Then:
10 – 1 Bench Press Ladder 
Start at 50% 1RM (65-110#), work up in weight throughout ladder

Then:
5x Deadlift at 75-80% 1RM (185#) +
5x Split Squat @ 50%BW  +
5x Ring Push Up
5 rounds

Later:
30 min recovery walk + 30min yoga

Athletes: Carolyn, Betsy, Lindsay

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In the Gym April 26th

Power
Warm up 10:00 yoga, jogging, jump rope
Then:
3 x 5 wall squats
3 x 5 KB Press Bell Up
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunges 8 – 10#
3 x 5 Squat Jumps
Then:
Work up to 3 RM on the Power Clean
6 x 3 Power Clean @ ?
Rest 2 – 3 min between rounds; during rest complete 5x Heavy Bench Press (approx 5RM)
Then:
20x Split Jumps (10 per leg) holding 2 DB @ 5 – 10#, work on height in jump then complete 50m sprint, be careful not to fall (seriously)
5 Rounds, rest 2:00 between rounds
Then:
Complete a 10 – 1 KTE Ladder for time
Later Recovery Endurance
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In the Gym February 9th

Strength Endurance / Power Endurance
Warm Up
3 x 5 wall squats
Then -
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#
Then -
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each
Then -
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest
Then -
Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

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