Workouts

 
October 2017
M T W T F S S
« Sep    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym September 20th

Strength + Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light weights.
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
15m Bear Crawl + 10x Split jump
x 6
Then
If time, the “Hateful 8″ 8x 30/30
Cool Down


In the Gym July 25th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
10-1 Push Up Ladder
Between sets, do 15m Bear Crawl
Then:
6×30/30 hard/easy @machine of choice
Cool Down

Athletes: Keith, James, Trenton

25july2017


In the Gym May 30th

Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]


In The Gym April 3rd

Power Endurance + Strength Endurance

10:00 Warm Up Row/Ski/Airdyne
2×8 Shoulder Opener
2×5 Cuban Press
Extra Mobility Work
3×5 Wall Squats
2×10 Good Mornings
Then:
Barbell Complex…6 reps of each movement, don’t put bar down except to change weight
Dead Lift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
Push Up (on bar)
3 rounds, increase weight each round
Then:
10X Deadlift @ 115%BW + 25 Box Jumps @ 24″ Box
3 Rounds for time 6:14
Then:
OHS @ 30%1RM + Ring Push Up
30-20-10 reps of each
Then:
5 minute rest
Then:
1:00 All Out on the Airdyne for max calories

Athletes: Carolyn, Lara, Betsy

IMG_4497


In the Gym March 3rd

Power Endurance/Strength Endurance

Warm Up:
10:00 C2 – 5:00 at 2:10pace
then:
1:00 at sub 2:00 pace
:30sec recovery
x 3
Then:
2 x 10 Shoulder Openers
Activation Phase Cross/Sym
5 x 5 Wall Squats
Then:
Warm up to 30% 1RM OHS
Then:
For time: 20-10 Reps of OHS + Ring Push Ups
Then:
10x Weighted Leg Lower
30sec Ring Support
30sec Handstand Hold
x 5 Rounds
Then:
Test 250m Row for time

Cool Down

Athletes: Lindsay, Betsy, Carolyn

Ring Push UpRing Support


In the Gym February 20th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH wall squat with PVC
3 x 5 SOTS Press
Then:
Work up to OHS with 2KBs @ wall
Then:
6 x 4 OHS with Kbs @ wall; rest 1 min between each set
Then:
Partners:
P1: 10x head cutters + 10x KB halos each direction
P2: partner does KB swings until halos are complete
x 4 rounds, no rest except for switching weights

Cool down with extra hip and hamstring mobility work

Athletes: James, Lindsay, Draper

 

IMG_4777


In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

DSC_0034 copy


In the Gym August 1st

Strength/Power

10:00 Warm Up Row/Ski/AD
3 x 5 of the following:
Wall squats
Squats
Squat Jumps
Tuck Jumps

Then:
2 x 10 Box Jump @24” box
2 x 5 Box Jump @28” box

Then:
5 x 5 Box Jump @30” box

Then:
Snatch+OHS+Hang Snatch @65#BB
One triplet (1/1/1) every 30 secs for 10 minutes

Then:
1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds
1 – 6 @ 18” box, 2 rounds

Then: 
8 x 3 Accelerating Back Squats @70% 1RM (bar + chains to equal total weight)
Rest 1 min btwn sets

Cool Down 
10 min row/ski erg
foam roller

 

DSC_0080 copy


In the Gym June 21st

Power Endurance

10:00 Ski Erg/Row/Airdyne
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 8 Goblet Squat
2 x 5 Push Up
3 x 10 Good Mornings

Then:
KB FR Squat + Deep Push Up 10-1 Ladder
(10/10, 9/9, 8/8, 7/7, etc…)

Then:
10x Med Ball Sit Toss
10x Ball Slam
x 7 Rounds

Then:
Cool Down

Athletes: Enzo, Macky, James K

DSC_0105

In the Gym April 27th

Strength

Warm up 10:00 yoga/jog/jump rope
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
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5
Then:
Work Up to 1 RM on FS
In the usual manner e.g.-
8 @ 45#
5 @ 55
3 @ 75
2 @ ?
1 @ ? till Max reached.
Then 5 x 1 @ 1RM or just slightly lighter.
Rest 2 – 3 min between single rep efforts.
Then:
5 Heavy TGU + 5x 18-24″ Box Jumps,

rest as necessary during to complete with good form
5 rounds, rest 2:00 between each round
Then:
DB or KB Push Press Ladder 1 – 10, 2@10-15# Keep DB/KB at shoulders, do with a partner if possible, if not estimate how long it took you to do each rung of the ladder and hold DB/KB at shoulders that long till the next set of reps.
Later recovery endurance
RippleEffect-website-17