Workouts

 
July 2019
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In the Gym July 12th

July 12
PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym May 29th

May 29th
STRENGTH
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy BSSU
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets; During rest:
Complete 5x RMM
Then:
30sec Ball Slam
30 sec ring support
10x Plate Halos each direction
5 Rounds, rest as needed
Then:
Cool Down


In the Gym May 17th

May 17th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
6x Heavy Goblet Squats
8x Ball Slam
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Sit plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE (or stability ball pass if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Cool Down


Aligning the Modern Athlete

RIPPLE EFFECT ATHLETES This is the first of what I hope to be a series of informative posts to help further your education and health, in your life of athleticism. I speak about these issues often in the gym, however with our busy lives pieces are forgotten. Give this a moment and read, then reread […]