Workouts

 
July 2020
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In the Gym June 22nd

Recovery Day

10min easy pace C2 rower/ski erg
2×5 Wall Squat
2×10 Shoulder Openers 
2×10 Squat
2×5 Goblet Squat 26#

Then
10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up 
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)

Then
30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) 
x 3 rounds, again easy pace just getting it done

Later: 80minute recovery mountain bike ride

Athletes: Jim, Ryan, James

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In the Gym June 7th

Power Endurance

10:00 row/ski/run
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press
3×8 Goblet Squats

Then:
DB/KB Complex
6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups 
x 3 rounds, increase weight each round
2 @ 15#, 2 @ 20#, 2 @ 25#

Then:
Clean + FS + PP @ 65# + 5x push ups
6 rounds no rest for time

Then:
2x (1-6) Pull-up Ladder
2x (1-6) Push-up Ladder

Later, recovery work:
25x Box Jump @ 24″ Box +
50x Ball Slam @ 25# Ball +
50x Wall Ball @ 14# Ball +
25x Box Jump @ 24”

Athletes: Robbie, Scott, James, Macky

 

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In the Gym April 21st

Power Endurance

10:00 C2/AD/jump rope
3×5 wall squats
2×10 shoulder openers
2×10 OH lunges
then – Olympic Complex
6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups
x 3 rounds, increasing weight each time
then -
500m Row + 30 push ups + 1:00 split jumps + 30 pull ups + 30cal AD + 30 hanging L-seats
x 2 rounds, (total time?)

 

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In the Gym March 21

Strength + supplemental

Warm up 10:00 jog/bike/jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Shoulder openers 3 x 5
OHS + Sots 3 x 5 with PVC

Then -
Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( :
5 @ 65
3 @ 75
1 @ 85
rest 2:00 between single reps
1 @ 95 – previous 1RM
1 @ ?
1 @ ?
Then 6×2@80% 1RM
Rest 2 – 3 min between rounds
During rest from FS do 2 TGU per side, work on form

Then
60 secs Burpees
rest 60sec
60 secs Mtn Climbers
rest 60 secs
60 secs RMM 2 @ 10 – 15# DB

Cool Down 10 min

Later on Recovery Endurance 30min

 

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In the Gym February 9th

Strength Endurance / Power Endurance
Warm Up
3 x 5 wall squats
Then -
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#
Then -
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each
Then -
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest
Then -
Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

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In the Gym December 4th

Power Endurance

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×5 cuban press
2×5 goblet squat

Then
KB Javorek Complex
6x DL
6x Curl
6x Front Squat
6x Jerk
6x OHS
6x Snatch or Back Squat
3 rounds, increase weight each round

Then: Team Play
P1: 10x C & J + 500m Row
P2: 10x FS + 50cal Airdyne
do 3 rounds, then switch and do 3 rounds of the other

Then: Cool down