Workouts

 
August 2018
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In the Gym June 22nd

POWER ENDURANCE

Warm up 10:00 C2/AD/Jump Rope
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 20 Ball slams
2 x 20 Wall ball
Then:
1 – 10 – 1 Pull-up Ladder
Then:
4:00 30/30sec DB Push Press/Rest is in OH Position
Then:
10x DL @ 135# every 60sec for 10 minutes
Then:
4:00min 30/30sec Push Up/Rest in Plank
Then:
10x Bent Row @ 75# every 60sec for 10 minutes
Then:
4 Rounds Handstands 30sec hold, 30 sec rest.
Then:
Cool Down 5 -10 min AD or Row


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 March 23rd

Strength + Supplemental

Warm up 10:00, yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB

Then:
Work up to Heavy BSSU on 16″ Box ( :
5 @
3@
1@
1@
Then: 5 x 3 at 70 – 80% 1RM
Rest 2min between sets, during rest do 5 Pull Ups + 10 GUSU

Finish with:
30 sec Handstand Hold + 60 secs rest +
1:00 FLR + 60 secs rest +
60secs DB Push Press 10# + 60 rest
x 2 rounds

Later Rec Endurance 30min

 

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In the Gym February 15th

Power Endurance

Warm up 10:00 Jump Rope
3 x 5 wall squats
3 x 6 bench squat
4 x 10 Oh Walking Lunge

Then
10 Plank Pull
20 Ring Push Ups
30 Vertical Sit Ups
40 KB Swings
50 Ball Slams
40 DB Push Press
30 Sit and Reach
20 Windshield Wipers
10 Pull Ups
Time to complete?

Then – Cool down

 

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