Workouts

 
May 2018
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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 March 9th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 OHS + 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:
8x Anchored Leg Lowers (weighted if appropriate)
10x Pull Overs
12x Sit Ups (add weight if appropriate)
30 second Ring Support
5 Rounds
Then: if time,
1 to 10 Sadistic squat ladder (partner one squats while partner two holds bottom of squat; go back and forth up the ladder) – for extra challenge go back down the ladder 10-1.
Then:
Cool Down


In the Gym February 22nd

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, can alternate with partner
Then:
5x Weighted Step Ups per leg, hold KBs/DBs at Front Rack
10x Anchored Leg Lowers
60x Mountain Climbers (total leg movements)
4-5 Rounds
Then:
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 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

 

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In the Gym January 25th

Power Endurance

Warm up:
Airdyne 5:00
Ski Erg 5:00
Wall Squats 3 x 5
Goblet Squats 3 x 5
Squat Jumps 3 x 5
DB Push Press 2 x 8
Then -
Olympic Complex
6 reps each:
DL
Clean
FS
Jerk
OHS
Back Squat
3 rounds, increasing weight each round
Then -
Pull Up / Burpee Ladder 8-1 / 1-8

Athletes: Seth, Kent, Greg

2017jan25


In the Gym November 10th

Strength

Warm up 10:00 C2/Airdyne
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then:
Warm up to OverHead Squat
Then:
5 x 3 OHS @ 80% 1RM
Rest 2:00 between rounds
Then:
60m of: 3 steps OH Walking Lunge + 5x Push Press
rest 2:00
x 3 rounds
Then:
10 – 1 Pull Up Ladder (1:1 Work:Rest Ratio)
Cool Down

Athletes: Ryan, Trenton, Betsy, Laura

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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

 

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In the Gym July 18th

Strength

Warm up 10 min run
3 x 5 wall squats
3 x 8 goblet squats
3 x 5 Y & T’s with band
3 x 5 SOTS
2 x 5 OHS with PVC (facing wall)Then:
Warm up to 60 -70% 1RM Front Squat
Then 5 x 5 FS, rest 1min between sets

Then
Work on narrow grip Overhead Squat
5 x 5 OHS @ 30 – 50% with whatever form/shoulders will allow
Rest 1 min between sets

Cool Down:
5k row at 2:05 pace

 

Athletes: Lindsay, Jess, Tara

 

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