Workouts

 
December 2018
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In the Gym February 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
5 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
10x KB Swings or Frog Hops
60sec sprint ski/row/airdyne
60second rest
5 rounds
Then:
Cool Down


In the Gym March 17th

Strength

Warm up 10:00, Yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
3 x 10 Shoulder Openers
3 x 5 Cuban Press 3 – 5 #
Then:
Work up to 1RM OHS
10@
6@
4@
3@
2@
1@
Then:
5 x 5 @ 60 – 70% of 1RM
Then:
20X KB/DB Front Rack or Suitcase Step Ups on 18″ box + 60m Waiters Carry light KB overhead Heavy in Down arm, switch arms at 30m
Six Rounds for time: ?
Then:
20 strict dead hang pull ups try unassisted even if one at a time
While resting between pull ups do sets of 10x sit and reach, no more than 100 total.
Later on Rec End < 60min
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