Workouts

 
September 2018
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In the Gym July 3rd

Strength + Power Endurance

10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)


In the Gym March 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below…
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 8x Burpees
Then:
10-1 Pull Overs/1-10 Push Press ladder
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4-5 rounds, keep pace consistent for sprints
Cool Down


In the Gym December 12th

Power

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and rows Cross Sym
3 x 5 Wall squat
3 x 6 Deep goblet squat with hold
Then:
Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold jump out of bottom of squat.) 1:1 Work:Rest ratio
5 reps @ Bar + 2×15# chain
5 reps @ Bar + chain + more weight if athlete can
5 rounds @ Bar + chain + more weight if athlete can
x 2
Rest 5:00
Then:
8x KB or BB Jerk + 20x Box Jumps 20 – 30”
x 3 rounds; 2 min rest between rounds
If time:
20x Bulgarian Bag swing (each direction)
1:1 work:rest x 3 rounds

Cool Down

Athletes: Danny, Chad

2016dec12