Workouts

 
August 2020
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In the Gym July 10th

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
2 x 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard
Then:
Cool Down


In the Gym December 11th

10:00 Warm Up
2×5 Wall Squats
2×5 Cuban Press
2×10 Shoulder Openers

Then
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds, increase weight each set

Then
3×10 Back Squat
3×10 RDL

Then
Work up to KB FR Squat Heavy

Then
2x KB FR Squat +
200m SkiErg/Row/Airdyne (Sprint) +
4x KB FR Squat +
200m SkiErg (Sprint) +
6x KB FR Squat +
200m SkiErg (Sprint) +
8x KB FR Squat +
200m SkiErg (Sprint) +
10x KB FR Squat +
200m SkiErg (Sprint)
12x KB FR Squat +
200m SkiErg (Sprint)
Drop weight as reps of FR Squat increase
Keep sprint pace consistent!