Workouts

 
December 2018
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In the Gym November 26th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 squat jumps
2 x 5 tuck jumps
then -
5x box jumps @ 20”
5x box jumps @ 24”
5x box jumps @ 30”
60sec rest
5 rounds
then –
partner up…
P1: 10x “Super Push Ups” (hands on floor, feet in FST, complete a push up then hold plank position and bring knees forward to chest)
P2: Pull Ups until P1 has completed all 10 reps
switch
5 rounds
if time:
“Hateful Eight” 8×30/30sec hard/easy at machine of choice
Then – cool down


In the Gym October 29th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 6 goblet squats – deep, hip opening, focus on posture
2 x 10 KB swings
Then:
Warm up to Back Squat with bar + chains (don’t go too heavy; see below; can use 15# bar with chains if more appropriate for athlete)
Then:
5x Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/3 squat depth, 2/3 squat depth, full squat depth (quads parallel or close); after last pause, recruit glutes for fast acceleration up, feet leaving the floor if possible)
Can partner up, one person rests while the other person is completing the reps; should be focused and heavy enough that they need the rest!
If not in partners, rest 1-2 minutes between sets
5 rounds through
Then:
12x Med Ball Sit Throws (partners)
30sec Ring Support
5 rounds, rest as needed
Then, if time:
2000m ski – 200m segments in partners;
One person skis 200m and quickly hands the paddles to teammate, then teammate does 200m; switch on and off until they hit 2000m. Go fast for time.
Then:
Cool Down, stretch, foam roll…


In the Gym October 15th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
5 Rounds, rest about 1 minute between rounds
Then:
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Plate Halos (each direction)
Then:
Cool down


In the Gym September 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec OH Plate Hold
4 rounds
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down