Workouts

 
April 2020
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In the Gym August 1st

Strength/Power

10:00 Warm Up Row/Ski/AD
3 x 5 of the following:
Wall squats
Squats
Squat Jumps
Tuck Jumps

Then:
2 x 10 Box Jump @24” box
2 x 5 Box Jump @28” box

Then:
5 x 5 Box Jump @30” box

Then:
Snatch+OHS+Hang Snatch @65#BB
One triplet (1/1/1) every 30 secs for 10 minutes

Then:
1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds
1 – 6 @ 18” box, 2 rounds

Then: 
8 x 3 Accelerating Back Squats @70% 1RM (bar + chains to equal total weight)
Rest 1 min btwn sets

Cool Down 
10 min row/ski erg
foam roller

 

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In the Gym December 23rd

Strength

10:00 Warm Up
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers

then
work up to heavy SLSLDL
5, 3, 1, 1, 1…go until you max out

then
KB Complex @ 30#
5 x Snatch
5 x Reverse TGU
5 x Windmill
do 5 rounds, rest 1:00 between rounds

then
recovery ride 90min