Workouts

 
April 2020
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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 February 19th

Power Endurance

3 x 5 Wall Squat
3 x 10 Squat
4 x 20 OH Walking Lunge

Then
Front Squat/PP with KB’s
10-1 reps (increase weight each set until max)
Then
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne +
60 seconds rest
x8 Rounds
Then
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups +
60 secs rest
x5 Rounds

Cool Down

 

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In the Gym January 25th

Power Endurance

Warm up 10:00
2 x 5 wall squats
2 x 5 shoulder openers
2 x 5 cuban press

Then:
KB FR Squats
Squat Jumps
Walking Lunges FC Forward & Backward
Burpees
2 x 10 of each

Then:
KB Swings @ 50# +
Lunge or Split Jumps
50, 40, 30, 20 of each

Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest Bench Press @ 115# 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest “Proper” Push-up 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
20sec Work/10sec “Rest” FSPP 85 – 115#

 

Athletes: James, Macky

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In the Gym November 29th

Power Endurance

6-way Javorek DB Complex:
Hi-pull (from floor) +
Bent-over Row +
Hang Clean (basically a cheat curl) +
FSPP +
OHS & SOTS Press combo +
Push-up with One-arm Row
Six reps of each, non-stop
Three sets, increasing weight @ 2×20#, 2×25#, 2×30#

Then:
Warm up to:
3x DL @ + 5x Box Jump 30″ box
5 rounds
Rest 2:00
Then
3x Power Clean + 3x Jerk
5 rounds
Rest 2:00
Then
8x Front Squat @ 95 – 135# + 20cal Airdyne
3 rounds

FRGS

 

 

 

Athletes Training: Mark, Michael, BDO, Sari