Workouts

 
November 2018
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In the Gym July 25th

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 10 KB Swings
Then:
15m heavy sled push fast! explosive power
10x ball slams
30sec OH Plate Hold
5 rounds, minimal rest
5:00 rest
Then:
10x Deck Squats
8x Push Ups
5x KTE
5 rounds, minimal rest
Then:
If time:
8×30/30 “hateful eight” hard/less hard @ machine of choice
Cool Down


In the Gym July 20th

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 10 Good Mornings
Then:
Warm up to Heavy SLSLDL
Then:
6 x 2 SLSLDL per side
Rest 2 minutes between rounds,
During rest, complete 5x Pull Ups
Then:
10-1/1-10 Ladder
KB Swings / Push Press
Rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work


Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10 x Pull up + 
20 x KB Swing + 
30 x Box jump + 
40 x Push up + 
50 x Sit Up + 
60 x Burpees + 
10 x Pull ups

Then:
Run a 5K for time

 

 


In the Gym March 16th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
5x RDL
10x KB Swings
5x Pull Overs (heavy)
x 5 rounds, rest some between rounds to recover; weights should be heavy.
Then:
10x Deck Squats
10x Bulgarian Bag Swings or Plate Halos (each direction)
x 5; limited rest
If time:
60 sec interval, 30 sec rest
x 3
Cool Down


In the Gym January 19th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 single leg squat to bench
3 × 5 squat jumps
Then:
Warm up to 5RM Jerk/Push Press (BB/KB/DB athletes choice)
Then:
5x Jerk/PP
7x Box Jump
5 rounds – rest as necessary
Then:
10x Ball Slam
10x KB Swing
x 5 Rounds, limited rest
Then:
If time:
8x 30/30 (the Hateful Eight) – keep pace consistent through out.
Cool Down


In the Gym January 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up ladder with 20x mtn climber (total leg movements) between rungs of ladder.
Then:
Cool Down


In the Gym December 8th

Strength

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 (or clean and press) + Reverse TGU + Windmill
Then:
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat + 8x Push Press
x 5 rounds rest as necessary
Then:
5x Bent Over Row
8x KB Swing
10x Split Jump
x 5
Cool Down


November 17th

Power endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
10x KB Swing
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, try to set goal and maintain pace for all three rounds.
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, again maintain pace
Then:
30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec rest
x 4
Cool Down

Mobility


In the Gym November 3rd

November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down


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