Workouts

 
January 2020
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In the Gym January 10th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
Warm up to heavy-ish Squat Clean (BB or KB)
Then:
5 x 5 Clean
Rest 90sec between sets, focus on form :)
Then:
15m Weighted Walking Lunge – weight can be at chest or sides
15m Flying Burpees
5x Pull Ups
6 Rounds, rest as needed
Then, finish with:
3 x 60sec Ring Support / 60sec Rest
Cool Down, extra mobility


In the Gym October 30th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.