Workouts

 
July 2020
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In The Gym July 7th

Strength + Power

Warm up 10:00 C2/AD/Run
2 x 10 Shoulder openers
2 x 5 Y’s
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 SOTS w/PVC
30m Walking Lunges
30m OH Walking Lunges
2 x 5 Squat Jumps

Then:
Learn the Jerk. Warm up to 5RM.

Then:
5 x 5 Jerk @ 45-75#
Rest 2:00 between sets,
During rest, complete 5 Pull Ups.

Then:
10x Box Jump + 20sec Sprint
60sec Rest
4 rounds

Cool Down

Athletes: Carolyn, Ben, Mike

07july2017


In the Gym January 27th

Strength

10:00 C2/AD
3 x 5 wall squats
3 x 5 cuban press
2 x 10 shoulder openers
4 x 8 Goblet squats 40, 50, 55, 60#

Then
Work up to Front Squat 3RM
6 x 3 FS @ ?#
Rest 2:00 between sets
During rest period do 5x BB BO Row @ ?# + 10x KTE

Then
Rest 5:00

Then
Warm up to 2 RM on TGU (Barbell)
6 x 2 TGU @ 2RM
Rest 3:00 between sets

Cool Down 30min Ski Erg

 

TGULee


Outside the Gym November 9th

Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV.

Lastride

Athletes Training: Robbie and Carolyn