Archives


In the Gym September 20th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight)
2×30/30sec squat/squat hold (air squats; no added weight) 
Then:
Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for athlete)
Then:
5 x 5 BB Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 15x Frog Hops
(if Jerks, make sure athletes are alternating stance each set) 
Then:
15 – 10 – 5 reps of each: 
Pull Ups + Pull Overs + Push Ups
Then:
Ab circuit :) 30sec flutter kicks (or leg lowers) + 30sec mtn climbers + 60sec sit ups + 60sec plank hold + 60sec rest
x 3-4 rounds
Cool Down


In the Gym June 3rd

June 3
POWER
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
3 x 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Push Press (BB or DBs or KBs)
Then:
5x Push Press (heavy)
10x Split Jump (total; can be weighted)
Rest 60seconds
x 5 rounds
Then:
15x Whip Smash
15m Standing Sled Pull
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down


In the Gym March 22nd

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
Warm up to Clean and Press (with BB, KBs, or single KB)
Then:
5x Clean + Press
150m sprint (go hard!)
60sec rest
5 rounds
Then:
30-20-10 reps of each, rest as needed:
KTE
Body Rows
Atomic Sit Ups
Then, if time:
3 x 60sec OH Plate Holds / 60sec Rest
3 x 60sec Ring Support / 60sec Rest
Cool down with mobility


In the Gym March 20th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
Partner up…
P1: 30m Flying Burpees
P2: Hold Plank or FLR until P1 has completed 30m
(if athletes don’t have a partner, have them hold plank for as long as they took to do the 30m)
4 rounds
Then:
P1: 10x Pull Ups
P2: Frog hop until P1 has completed 10 pull ups
4 rounds
Then:
10-1 Ball Slam Ladder with partner – alternate rungs for 1:1 work:rest
Then:
Cool Down


In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym March 15th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 push ups
Then:
15m Flying Burpees
6x Box Jumps
60sec rest
x 6
Then:
4×30/30sec squat/squat hold
4×30/30sec DBPP/OH hold
Then:
Rest 3 minutes
Then:
10x (each side) side plank hip lift
8x Pull Ups
6x (each side) Weighted Single Arm Sit Up
4-5 rounds
Then:
Cool Down


In the Gym March 13th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m OH Walking Lunge (forward/backward each arm)
Then:
8x Head Cutters
5x Split Jumps per leg (or sled push if jumping a no go)
6 Rounds, rest ~1min between rounds
Then:
8x Body Rows
5x Floor Press
5x Floor Wipers (each direction) – either with weight locked out over chest, or hands on floor
5 Rounds, rest as needed
Then:
60sec Ring Support / 60sec Rest
x3
Cool Down


In the Gym March 11th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating)
Then:
5 x 5 Accelerating Back Squats Bar+Chain
Pause for 2-3 sec at bottom of each rep
Drive up fast (if appropriate jump up)
x 5 rounds; rest 1 minute between sets
Then:
30m Bear Crawl
10x Pull Ups
4 rounds, rest as needed
Then:
5 x 200m ski/row, rest 1 min between each
Cool Down


In the Gym March 8th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
8x Ball Slam
5x Split Jumps per leg (can be weighted)
5 rounds, rest 1 min between rounds
Then:
15m Standing Sled Pull
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work