Workouts

 
May 2018
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In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In The Gym December 11th

Power/Power Endurance

Warm up:

Javorek DB Complex:
Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row
Six reps of each, non-stop
Three sets, one each @ 2×20#, 2×25#, 2×30#

Then:
Work up to 90% 1RM DL then:

3x DL @ 90% 1 RM + 5x Box Jump 24/30″ box
Five sets 3min rest btw sets.

Then: 30/30s 6:00 x 2 on C2, 10 sec < 500m pace
4:00 active rest between rounds.
Cool Down

FrankDL

 

Athletes Training: Frank and Kelly


In the Gym November 14th

Power Endurance

10:00 C2 row
10:00 Airdyne
Then:
One warm up round of 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
@ 75# try to NOT put the bar down.

Then, WO:
6 way BB Complex @ 95# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 115# + 1000m Ski Erg
rest 4:00
6 way BB Complex @ 135# + 1000m Ski Erg
rest 4:00

Finale:
Attempt to press 2 stacked 45# plates (one will suffice if coordination is off) overhead, then do 100 OH Squats with plates held overhead

BO Row

 

 

Athletes Training: Ben, Carolyn