Workouts

 
October 2020
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In the Gym October 9th

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 5 Squat Jumps
2 x 5 Tuck Jumps
30m Tactical Lunge
Then:
Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish
Then:
5x Split Squats per side
30m Broad Jumps
60 sec rest
5 Rounds
Then:
10x Push Press + 150m ski/row (go hard!)
60sec rest
5 Rounds
Then, if time: 6-1 Pull Up Ladder (strict, dead hang, athletes can add weight if appropriate)
Cool Down, stretch


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.