Workouts

 
September 2018
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In the Gym March 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Reverse Fly + 5x Bent Over Row with DBs/KBs
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds
Cool Down


In the Gym July 12th

Strength Endurance

10:00 Bike/Jog
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m OH Walking Lunge

Then:
10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…)
Plank Pull - strict, full ROM, bar to chest
Pull Over
Reverse Fly
Barbell Push Press

Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts. Try for a sub 2:00 on at least one if not all of the efforts.

Athletes: Carolyn, Lindsay

plankrow


In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

24Apr2017


In the Gym April 11th

Power

10:00 Warm Up Bike/Ski Erg/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 × 5 Wall Squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front Squat
Then:
5x Front Squat + 15m HEAVY Sled Push
x 5 rounds, rest as needed to maintain perfect form
Then:
5x Push Up
5x Body Row
5x Reverse Fly
x 5 rounds, again rest as needed
Then:
8x 20/10sec Work/Rest on machine of choice
Rest 2:00
x 2 Rounds
Then:
Cool Down

Athletes: Christen, Devon, Sue

11Apr2017


In the Gym February 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

IMG_9451


In the Gym February 14th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat, heavy with hip opening stretch
10x OH Reach and Chest opening on floor or bench
then:
Work up in weight to heavy Front Squat
then:
8 x 3 Front Squat
in between sets, complete:
10x Reverse Fly
5x Bent Over Row
then:
20x split jump + 20x partner med ball throw
x5 rounds

Cool Down, mobility work, foam roll

Athletes: Ian, Sari, Carolyn, Greg

DSC_0010


In the Gym February 3rd

Strength Endurance

10:00 Warm Up
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
Then:
Work up in weight to heavy Front Squat
Then:
6 x 3 Front Squat rest 1 – 2 min between
Then:
8 – 1 Ladder
Body Row
Pull Over
Reverse Fly
Barbell Push Press
Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts.

Cool Down

Athletes: Ryan, James, Richard

DSC_0054