Workouts

 
December 2018
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In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym March 9th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 OHS + SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS, rest 1 – 2 min between sets
Then:
8x Anchored Leg Lowers (weighted if appropriate)
10x Pull Overs
12x Sit Ups (add weight if appropriate)
30 second Ring Support
5 Rounds
Then: if time,
1 to 10 Sadistic squat ladder (partner one squats while partner two holds bottom of squat; go back and forth up the ladder) – for extra challenge go back down the ladder 10-1.
Then:
Cool Down


In the Gym April 15th

Power + Supplemental

Warm up:10min C2
Wall Squats 3 x 5
Squats 2 x 10
Squat Jumps 3 x 5
Warm up to Clean Hi – Pull
Then:
Workout:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-1min Rest period above)
Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds
Then:
300 Second OH hold with Slosh pipe
Then:
Carolyn’s Sadistic Squat ladder 1 – 10 hold at the bottom with one 26# KB held in both hands

 

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In the Gym February 9th

Strength Endurance / Power Endurance
Warm Up
3 x 5 wall squats
Then -
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#
Then -
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each
Then -
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest
Then -
Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

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