Workouts

 
June 2018
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In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym January 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 maxercist row
Then
10x Heavy Weighted Walking lunge (5 steps per leg)
10x KB Swing
5 rounds
Then:
1 – 10 Pull Up ladder with 20x mtn climber (total leg movements) between rungs of ladder.
Then:
Cool Down


In the Gym August 24th

Strength + Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Good morning
3 x 3 Maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL + 8x Box Jump
x 6 rounds, rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between each rung of ladder…
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, etc
Then:
The “Hateful 8!” (8x 30/30sec work hard, work slightly less hard)
Then:
Cool Down


In the Gym May 9th

Strength and Power Endurance

10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down

09may2017


In The Gym April 21st

Strength + Power

10:00 C2 or Airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
Then:
Javorek DB Complex…
6x Hi-pull (from floor) + 6x Bent-over Row +
6x Hang Clean + 6x FSPP +
6x OHS (Single Arm, 3 each side) +
6x Push Plank Row
3 Rounds total; increase weight each round
Don’t put weights done until full round is complete
Then:
Work up to 3RM Dead Lift
Then:
3x Dead Lift @ ? + 5x Box Jump @ ?
6 Rounds, Rest 60-90 seconds between each round
Then, if time:
10 to 1 Team Pull Up Ladder

Cool Down with extra mobility work, foam roll

Athletes: Lara, Karla

21Apr2017


In the Gym October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

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In the Gym August 23rd

Power
Warm up 10:00 bike/run
Wall squats 3 x 5
Goblet squats 3 x 8
Squat jump 3 x 5
Tuck jump 3 x 5
Then:
Work up to heavy Clean & Jerk (~5RM)
Then, 5 x 5 C & J, rest 2:00 between sets
Then:
10-1 Pull Up Ladder
Between each “rung”, do 30m Rock Carry Hold @16-20#
+ 10x (each direction) Bulgarian Bag Swings

Then:
Max time static Rock Carry Hold

Cool Down,
Later Recovery Endurance (bike ride, run, swim)

 

Athletes:  Jim, Ryan, Seth, Greg

 

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In the Gym April 28th

Power Endurance
10:00 Airdyne Warm Up
3 x 5 wall squats
2 x 10 Squat
3 x 5 Jump Squat
3 x 5 KB Bell Up Press
Then:
Team WO
3x (1-6) Pull-up Ladder for Time:
Rest 3:00
Then Team Burpee Ladder 10 – 1 for Time:
Rest 3:00
Then: Team DB/KB PP Ladder 1 – 10 P1 hold DB/KB at shoulders while P2 completes reps…for entire ladder…Time:
Then:
“TailPipe”:
Row 250m
KB Rack Hold @ 2 x 53# KB
Three Rounds if no team mate hold KB for 1:00
Later recovery endurance
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