Workouts

 
June 2020
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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 May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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