Workouts

 
December 2019
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In the Gym November 25th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
30m OH Walking Lunge
Then:
Warm up to heavy Split Squat
Then:
3x Heavy Split Squat per side
5x Body Row
Rest 60 sec
5 Rounds
Then:
5x Heavy Goblet Squat
15m Bear Crawl (yep heavy)
5x Heavy pull over
Rest 60 sec
5 Rounds
Then:
Cool Down


In the Gym November 11th

Strength
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 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down


In the Gym September 16th

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 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
150m ski/row (hard!)
60sec rest
5 rounds
Then:
6 – 1 Pull Up Ladder; alternate with partner or rest some between sets
Then:
Pick 5 weights for KB swings and ball slams (increasing) 
5x (10x KB Swings + 10x Ball Slams) Increase weights on each movement each round
Rest 2 minutes
Repeat.
Then:
Cool Down


In the Gym August 30th

STRENGTH 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 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability) 2 x 5 Strict Push Ups Then: Warm up to […]