Workouts

 
November 2018
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In the Gym May 26th

10:00 warm up row/run/bike
2×5 wall squats
2×10 shoulder openers
2×10 squats
2×10 goblet squats
2×10 push press

Then: “Jonesworthy

Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3

Then

10 – 1 – 10 Ball Slam Ladder @ 20#

Then

60min recovery ride

 

RippleEffect-website-47


In the Gym August 31st

Power Endurance

10:00 airdyne/row/ski erg
2 x 10 shoulder openers
3 x 5 wall squats
10 x OH reach, chest openers
2 x 5 cuban press
2 x 8 goblet squats

Then: Jonesworthy
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3

Then:
10 – 1 – 10 Ball Slam Ladder