Workouts

 
December 2018
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In the Gym October 8th

Power Endurance

Warm Up
10:00 run/ski erg/jog
2 x 10 Shoulder opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up

Then
Work Up to Heavy Floor Press, KB DB or BB
Then
3x Floor Press +
10x Bent Over Row
rest 60 secs
Five Blocks

Then
2 lengths gym Sled Push @ sled + 75% BW +
10x Box Jump @ 20 – 30” +
60 second Sprint
Rest 2 minutes
Four Blocks

Then
3x (1-6) Pull-Up Ladder

IMG_8767


In the Gym November 21st

Strength/Strength Endurance

10:00 C2 row
then 3×10:00 30/30s C2 row

Then:
Z Press @55#  1:00, One Z press every 10 secs for a min, lock out the weight as the rest between  Z press. rest 1:00 x 6 rounds

Then
10 – 1 – 10 squat ladder with 45# plate on back in Back Squat position.  Do with partner or rest for same amount of time it take to do the previous reps.

10:00 Cool down

ZPress

 

Athletes Training: Bob, Carolyn