Workouts

 
January 2021
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In the Gym January 13th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
Warm up to heavy-ish Squat Clean (BB or KB)
Then:
5 x 5 Clean
Rest 90sec between sets, focus on form 🙂
Then:
15m Weighted Walking Lunge – weight can be at chest or sides
5x Burpees
5x Pull Ups
6 Rounds, rest as needed
Then, finish with:
3 x 60sec Ring Support / 60sec Rest
Cool Down, extra mobility


In the Gym January 11th

POWER
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
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR or Plank on Floor
3 Rounds, rest as necessary
Cool Down


In the Gym December 25th

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and do […]


In the Gym December 23rd

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set Then: 3x Front Squats @ heaviest weight + 5x Box Jumps […]





In the Gym December 9th

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge Then: Warm Up to Step Ups (weighted if appropriate; KB at chest) Then: 5x Step Ups per side – hold at chest 60sec OH Plate Hold 60sec Rest x […]


In the Gym December 2nd

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 […]


In the Gym November 30th

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 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down