Workouts

 
November 2018
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In the Gym August 14th

Power Strength
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 30m Tactical Lunge
2 x 5 SOTS with PVC
Then:
10 x Pull Ups
20 x Leg Lowers/Lifts
30 x Split Jumps (per leg)
40 x Push Ups
50 x KB Clean and Press
60 x Sit Ups
3 minute plank hold or FLR (total time)
10 x Pull Ups
Then:
2000m ski/row for time
Cool Down


In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017