Workouts

 
November 2018
M T W T F S S
« Oct    
 1234
567891011
12131415161718
19202122232425
2627282930  

In the Gym November 2nd

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again)
2 x 30/30sec push press/oh hold
Then:
Warm up to Jerk or Heavy Push Press (athlete’s choice)
Then:
5x Jerk (or Push Press)
8x Box Jumps
60sec rest
5 rounds
Then:
Partner workout:
P1: 30m Flying burpees
P2: Wall Sit hold with Med Ball on lap (until P1 is done)
switch
5 rounds through, minimal rest
If time:
1000m ski or row (go hard, for time)
Cool Down Mobility


In the Gym October 26th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats
Then:
KB or BB Complex
(Try to use same weight for all movements;
Try not to put weights down until push press is complete)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up (hands on Barbell for added stability challenge)
3 rounds, increase weight each round (don’t start too heavy)
Rest 1 minute between each full round
Then:
15m Front Rack Walking Lunges
30m Flying Burpees
6 rounds, rest as needed
If time:
The “hateful eight”
8×30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym November 16th

Power Endurance

10 minute jog/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 squat jumps
Then:
KB Swing & Ball Slam Progression:
10x @ each of the following weights: as an example, weights of course should be adjusted for athlete.
35lb KB/ 16lb Ball, 44lb KB/ 20lb Ball, 53lb KB/ 25lb Ball, 62lb KB/ 30lb Ball, 72lb KB/ 35lb Ball
Two times through progression.
Then:
5x Manmakers @ 2x 35-55lb DB’s
60 sec Whip Smash
x 7 Rounds
Then:
30m Flying Burpees + 10x Pull Ups
x 7 Rounds
Then:
Cool Down

Athletes: Sari, Kirk

dsc_0427