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In the Gym December 23rd

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 Push Ups 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]


In the Gym Aug 12

August 12th
STRENGTH
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Good Mornings
2 x 30m Tactical Lunge watch posture
Then:
10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM)
Rest some between sets (1-2 minutes as athletes go heavier)
During rest, complete 5x Body Rows (Rings) + 5x Push up
Then:
5x Reverse Fly + 5x Dips (or Push Ups; athlete dependent) + 10x Plate Halos each direction
5 Rounds, rest as needed
If time:
5x200m ski/row for time
Then, cool down.