Workouts

 
October 2018
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In The Gym May 9th

Strength

Warm up 10:00
8x shoulder openers
8x Y’s
8x cuban press
3 x 5 wall squats
3 x 3 BSSU for single leg activation
Then:
Warm up to Dead Lift
Then:
5 x 5 Dead Lift
In between sets:
10x med ball toss with partner 10#
30 sec dip hold
5x push up
Then:
Cool Down


In the Gym May 1st

Power Endurance

10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down


In the Gym November 25th

Power Endurance

Warm up 10 min Jog

then
Wall squats 3 x 5
Goblet squats 3 x 8
A-T-Bench 3 x 5
Push ups 3 x 5

then
10 – 1 Ladder
Push plank Row 2 DB 15-35# +
Front Squat @75-135#

then
Med Ball Sit Toss 5 x 10 @ 18# ball

Cool Down