Workouts

 
April 2020
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In the Gym June 28th

Strength/Power

Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers

Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)

Then:
Work up to 1RM on Clean High Pull

Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round

5:00 “intermission”

Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds

Then:
10 – 1 Ring Push Up Ladder

Cool Down

Athletes:
Ben, Michael, Ryan

 

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In the Gym April 1st

Strength + Supplemental

Warm up 10:00, C2/Airdyne/Jump Rope
Wall Squats 5 x 5 work on form,
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5

Then:
Work Up to 1RM TGU
5 per side@
3@
2@
1@ -
Then 6 x 2 @?

Then:
30m OH Walking Lunge, BB at 45- 85# + 1:00 rest
x 5 rounds

Then:
5 RMM 2 @ 10- 25#, go fast + 10 push squats with DB @ 10 – 20# + 20 Ball Slams
x 8 Rounds for time.

Later Rec End < 60

 

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In the Gym February 23rd

Power Endurance

KB Complex warm up
10 reps per movement, use warm up weight:
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU

Then
Work up to Clean & Jerk 5RM
Then
5x Clean & Jerk +
90 sec Row all out +
2:00 rest
x3 rounds
Then
5x Front Squat @ 80% 1RM +
90 sec AD all out +
3:00rest
x3 rounds
Then
6 x 20m KB Bear Crawl @ 20 – 45#

Cool Down

 

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