Workouts

 
February 2020
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In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
10x Cross Sym Row and Fly
Then:
Work up to Heavy Deadlift
Then:
This should be touch and go, style no drop.
5 x 3 Deadlift
Actual rest between sets 1 – 2 mins.
Then:
5x Pull Over
5x Body Row
5x Push Up
x 7
If time: Finish with 2:00 warm up on machine of choice
Then:
1:00 spirit, 1:00 recovery (still moving) x 4
Total time 10:00
Cool Down – mobility focus


In the Gym November 4th

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 ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, Cool down


In the Gym October 4th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
2×30/30sec hard/easy at machine of choice get lungs opened up
Then:
30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly heavy)
30sec sprint (hard!) at machine of choice
60sec Rest
x 5 Rounds
Then:
30sec Side Plank each side 
8x Body Row
12x Single arm weighted sit up (6 each side)
5 Rounds, rest as needed
Then:
Cool Down