Workouts

 
December 2018
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In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym September 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to heavyish front squat (5 rep weight)
Then:
5 x 5 Front Squats
Rest 1-2min between rounds
During rest, do 5x reverse fly + 5x bent over row
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
Then, if time:
6×30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym August 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 8 goblet squats
2 x 10 good morning
Then:
Work up to weight then:
5x Back Squat
5x Bent Over Row (KBs or DBs)
5 Rounds, rest 1-2 minutes between rounds
Then:
30-20-10 reps of each:
Push Press + Push Ups + KTE
Then, if time:
1000m ski/row for time
Cool Down


In the Gym March 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Reverse Fly + 5x Bent Over Row with DBs/KBs
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds
Cool Down


In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym December 8th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill
Then:
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat + 8x Push Press
x 5 rounds rest as necessary
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down


In the Gym September 14th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
x 3 Rounds
Then:
Back Squat
Work up to a heavyish back squat 3 RM
Then:
6 x 3 Back Squat rest between sets
Then:
5x Bent Over Row
8x KB Swing
60 sec interval
x 5
Cool Down


In the Gym July 20th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side
Swing Snatch + Reverse TGU + Windmill
Then:
Work up to a heavyish Back Squat 5 RM
Warm up to Box Jumps
Then:
5x Back Squat + 8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down

Athletes: Kent, Greg

20july2017


In the Gym June 8th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5 x 5 Split Squat, KB in Front Rack
Then:
Dead Stop Front Squat
5 @ 75#
3 @ 85#
5 x 3 @ 100#
Rest some between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) + 5x Bent Over Row + 10x each direction Bulgarian Bag Swing (or Plate Halo)
x 5
Cool Down

08june2017