Workouts

 
October 2019
M T W T F S S
« Sep    
 123456
78910111213
14151617181920
21222324252627
28293031  

In the Gym Aug 14th

August 15
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings
30m single arm OH Walking lunge; do one lap forward and backward then switch arms.
Then:
Warm up to heavy-ish SLSLDL
Then:
5x per leg SLSLDL
15m Bear Crawl heavy
5 Rounds, rest about 1 minute between rounds
Then:
30-20-10 reps of each
Whip Smash + KTE
If time:
8x 30/30sec hard /easy at machine of choice
Then, Cool Down


In the Gym May 1st

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
5 x 5 Dead Lift
Rest 1-2minutes between sets; can alternate with partner – help switch plates on BB if necessary
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
5x Ball Slams
5x KB Swing
60sec Side Plank Hold with stability ball
Have people partner up – one slams one holds, extra stability ball in closet with cleaning supplies.
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down