Workouts

 
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In the Gym May 31st

Strength

5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @

Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then -
6×3 @ 3RM

Then:
5×5 OH Strict Press, 1:00 rest between sets

Cool Down

Athletes: Carolyn, Molly, Betsy

31may2017


In the Gym May 23rd

Strength

Warm up 10:00 C2
First 5:00 easy pace
Then: 1:00 Hard/30 sec Easy x 3
Cool Down last 1:00

2 x 8 shoulder openers
3 x 5 KB stretch and press
2 x 5 cuban press
3 x 5 wall squats
2 x 30m walking lunge
2 x 30m OH walking lunge

Then: Learn Hex Bar Deadlift

5 x 8 @ 75#

Then:
5x Push Plank Row, DBs 2 @ 15 – 20#
30 sec Mtn Climbers
5 rounds
Then:
5x KB Bosu Chest Press 2 @ 15
5x KTE
3 rounds
Cool Down

Athlete Training: Sue, LC

23May2017


In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017