Workouts

 
September 2020
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In the Gym January 8th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Plank Sled Pull (or KB if sled is too heavy)
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down


In the Gym January 3rd

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR
3 Rounds, rest as necessary
Cool Down


In the Gym December 6th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to TGU 3 per side (heavy-ish)
Then:
6 x 3 per side TGU
Rest 90sec between sets
During rest, complete 5x Strict Push Ups – can be ring push ups or archers (3 per side) if appropriate
Then:
10x Anchored Leg Lowers
15m Standing Sled Pull (should be heavy)
5 Rounds, rest as needed
If time:
8×30/30 “hateful eight”
Cool Down


In the Gym November 22nd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down