Workouts

 
July 2020
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In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” ;)

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row
Athletes:
Carolyn, Betsy
Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

Evening ride Mt. Sopris


In the Gym June 28th

Strength/Power

Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers

Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)

Then:
Work up to 1RM on Clean High Pull

Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round

5:00 “intermission”

Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds

Then:
10 – 1 Ring Push Up Ladder

Cool Down

Athletes:
Ben, Michael, Ryan

 

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In the Gym April 15th

Power + Supplemental

Warm up:10min C2
Wall Squats 3 x 5
Squats 2 x 10
Squat Jumps 3 x 5
Warm up to Clean Hi – Pull
Then:
Workout:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-1min Rest period above)
Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds
Then:
300 Second OH hold with Slosh pipe
Then:
Carolyn’s Sadistic Squat ladder 1 – 10 hold at the bottom with one 26# KB held in both hands

 

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In the Gym August 24th

Power + Supplemental

10min Warm Up
Wall Squats 3 x 5
OH Reach 2 x 10
Chest Openers 2 x 10
OHS + SOTS Press 2 x 5
Squats 2 x 10
Squat, Tuck Jumps 2 x 5

Then:
Warm up to Clean Hi – Pull

Then:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
x Two Rounds

Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds

Then:
300 Second OH hold with Slosh pipe

Then:
Carolyn’s Sadistic Squat ladder:
1 – 10 squats, hold at the bottom with one 26# KB held in both hands