Workouts

 
December 2019
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In the Gym November 25th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
30m OH Walking Lunge
Then:
Warm up to heavy Split Squat
Then:
3x Heavy Split Squat per side
5x Body Row
Rest 60 sec
5 Rounds
Then:
5x Heavy Goblet Squat
15m Bear Crawl (yep heavy)
5x Heavy pull over
Rest 60 sec
5 Rounds
Then:
Cool Down


In the Gym November 20th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) Рhold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In the Gym November 13th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then -
Cool Down, extra mobility, etc.