Workouts

 
September 2018
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In The Gym May 30th

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
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


In the Gym September 12th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL, @ BB or KB
Then:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down