Workouts

 
December 2017
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In the Gym September 14th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
x 3 Rounds
Then:
Back Squat
Work up to a heavyish back squat 3 RM
Then:
6 x 3 Back Squat rest between sets
Then:
5x Bent Over Row
8x KB Swing
60 sec interval
x 5
Cool Down


In the Gym August 14th

Power

10:00 warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hip opening, overhead
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
3 x 5 Squat jump
Then:
Work up to heavy clean (BB or KB)
Then:
5x Clean + 10x Ball Slam + Rest 60 seconds
x 5-7 Rounds
Then:
Work up to Heavy Chest press, can be Bench, DB or Kbs…
Then:
5x Chest Press + 15m Heavy Bear Crawl
Rest as necessary
x 5 rounds
Then:
Finish with machine of choice; 60 sec interval (go hard!) / 60 sec rest, keep pacing consistent.
x 4 rounds
Then:
Cool Down

Athletes: Jess, Michelle, Betsy