Workouts

 
August 2018
M T W T F S S
« Jul    
 12345
6789101112
13141516171819
20212223242526
2728293031  

In the Gym April 3rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – deep with hip opening pause at bottom
3 x 5 SOTS Press with PVC
Then: Break up into two teams if more than 4 people
Team One:
Warm up to Front Squat 3 rep weight
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets, during rest, complete
5x Body Rows – can be single arm if appropriate
Then, Team Two:
15m Bear crawl
12x Weighted single arm sit ups (switch arms at 6)
8x Anchored Leg Lowers
5 rounds, rest as needed
Swap Teams.
Then, If time:
1000m ski/row for time


In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down