Workouts

 
September 2018
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In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

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In the Gym October 14th

Strength + PE Supplemental

10:00 warm up on C2 rower or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
OH walking lunge 30m per arm

Then –
Work up to Heavy TGU
Then -
6 x 2 TGU per side
Rest 2:00 between sets,
During rest complete 6x pull ups

Then –
“ABS” (I love it when people ask if they can work abs)
60 secs sit ups + 30 sec feet to hands + 30 sec v-ups + 60 sec FLR on rings + 30 sec v-seat hold + 30 sec KTE + 60 sec mtn climbers
Complete a round, rest 2:00, 3 rounds total

Later in the day: Recovery Endurance 30 min walk/job/bike ride

Athletes: James, Enzo, Seth, Greg

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In the Gym July 21st

Strength 

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB)
3 × 5 @ 50% (per side)
3 x 4 @ 60%
3 x 3 @ 70%
2 x 2@ 80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%

Then:
“ABS” (I love it when people ask if they can work abs)
60 secs Sit ups + 30 sec feet-to-hands (hanging on pull up bar or rings, minimize swing) + 30 sec V-ups + 60 FLR on rings + 30 sec V-seat hold + 30 sec knees-to-elbows + 60 sec mtn climbers
Complete 1 round, rest 2:00, 3 rounds total

Later in the Day: Recovery Work 30 min walk

 

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In the Gym May 17th

Strength

WO #1

3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @

2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes

5k recovery run later

WO #2

40min Recovery Run morning

Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5

WO #3

Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder

 

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In the Gym April 12th

Strength + Supplemental

Warm up
10:00 C2/AD
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
4 x 10 OH walking Lunge @ 10-15#
3 x 5 Cuban Press 3 – 5 #

Then:
Work up to 1RM Deadlift
8 @ 75
5 @ 95
3 @
1 @….
Rest 2 – 3 min between attempts once at 80% of previous 1 RM
Between last 5 sets of DL:
Complete 5 push ups, hands on db or kb to create greater ROM, make them perfect, thumbs to arm pits, full ROM, on toes.

Then:
5 x 5 Plank Row/Pull chest to bar.
In between 30 sec ring hold dip position.

Then:
30 secs KB Swings, go fast+ 30 secs split jumps, be explosive watch posture get good height+30 secs DB PP 2 @ 10 – 15# + 30 secs KTE + 2:00 rest x 4 Rounds GO HARD.

Later Rec End < 60

 

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In The Gym March 1st

Warm up:

AD or C2 10 min
3 x 5 Wall Squats
2 x 10 Goblet Squats
3 x 5 BSSU

Then:
Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%;
10 @ 95
5 @ 135
3 @ 165
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 245

Then finish with 5 KTE + 5 Push Ups+ 5 Plank Pull x 5

 

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