Workouts

 
October 2018
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In The Gym May 15

May 15th
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3 x 5
then
20 x FS @ 50% 1 RM
20 x Split Jumps
20 x Atomic Sit Ups
x 5
Then
10 x 30/30 work rest on machine of choice.
Cool Down


In the Gym February 25th

Strength

Warm Up 10min C2/AD
3×5 wall squats
3×8 goblet squats
3×5 squat jumps + tuck jumps
2×10 shoulder openers

Then: Workup to Heavy FS
2 x 5 @ 50% 1RM
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Then:
30x Box Jumps 18” box
20x Double box jumps X 2; jump on to 18” box off to floor onto next box 18  (approx 36” between boxes) then off 2nd box; turn 180 degrees repeat back the way you came. Each single pass is one.
Then
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.

Cool Down 10 min C2

 

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