Workouts

 
July 2018
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In the Gym April 11th

Strength

10min warm up jog
2×10 shoulder openers
2×5 cuban press
3×5 wall squats
3×6 OHS + SOTS
3×5 single leg OTB
3×5 squat jumps
3×5 tuck jumps
warm up to heavy back squat step ups
then -
Back squat step ups 6×2 at 2RM
rest 1-2 minutes between sets.
then -
warm up to 5RM Jerk
3×5 Jerk
rest 1 minute between sets.
then -
Cool Down


In The Gym July 28th

Strength

10:00 Row/Ski
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility, Stabilization work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep, hold at bottom

Then:
Work up to 3RM Front Squat
Then:
3x Front Squat +
10x box jump
x8 rounds, rest 60-90 seconds between rounds

Then:
10 – 1 Proper Push Up + ball slam ladder

Cool Down

Athletes: Sari, Elinor, Lindsay

28july2017


In the Gym May 31st

Strength

5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @

Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then -
6×3 @ 3RM

Then:
5×5 OH Strict Press, 1:00 rest between sets

Cool Down

Athletes: Carolyn, Molly, Betsy

31may2017


In The Gym April 21st

Strength + Power

10:00 C2 or Airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
Then:
Javorek DB Complex…
6x Hi-pull (from floor) + 6x Bent-over Row +
6x Hang Clean + 6x FSPP +
6x OHS (Single Arm, 3 each side) +
6x Push Plank Row
3 Rounds total; increase weight each round
Don’t put weights done until full round is complete
Then:
Work up to 3RM Dead Lift
Then:
3x Dead Lift @ ? + 5x Box Jump @ ?
6 Rounds, Rest 60-90 seconds between each round
Then, if time:
10 to 1 Team Pull Up Ladder

Cool Down with extra mobility work, foam roll

Athletes: Lara, Karla

21Apr2017


In The Gym March 27th

Strength
10:00 Warm Up  C2 Row/Ski
Wall squats 3 x 5
Goblet squats 2 x 10
Shoulder openers 2 x 10
SOTS 3 x 5
Then -
Work up to Heavy Front Squat
2 x 5 @ 50% 1RM FS
2 x 4 @60% 1RM FS
2 x 3 @70% 1RM FS
2 x 2@80% 1RM FS
4 x 1 @ 90% 1RM FS
Rest 2 – 3 min between sets above 80%
Then -
Work up to Heavyish Jerk, at weight you can do 5 good reps with
Then -
5 x 5 Jerk
Rest 1-2 min between sets
Then -
Cool down with Mobility, Foam Rolling
Athletes: Ryan, Betsy
DSC_0056

In the Gym October 3rd

Strength

10min Warm Up C2 or Airdyne
Shoulder Openers 2 x 10
Chest Openers, OH Reach 10 x each
Wall squats 3 x 5
OH Walking Lunges 2 x 30m
SOTS 3 x 5

Then:
Work on TGU with Barbell; up to 1RM
2 @ 25# (per side)
2 @ 30
2 @ 35
1 @ 40
1 @ 45
1 @ 50
1 @ 55
Then 6 x 1 @ 55# with Barbell

Then:
5 x 5 DL @ 165#
Rest 1 min between sets

Later
30min Trail Run

Athletes: Molly, Betsy

dsc_0408-copy

 


In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” ;)

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row
Athletes:
Carolyn, Betsy
Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

Evening ride Mt. Sopris


In the Gym December 24th

Warm up:10min C2 or Airdyne

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

SOTS 3 x 5

Then: Workup to Heavy BS

3×5 @ 50%

3 x 4 @60%

3 x 3 @70%

2 x 2@80%

6 x 1 @ 90%

Rest 2 – 3 min between sets above 80%

then:

5x Deadlift @ 115#

30M Sled Push SPrint

4 rounds

Then:

10 – 1 Pull Up Ladder

Cool down 10min ride

Deadlift

Athletes Training: Kent and Sari, Fran and Kelly


In The Gym October 10th

Day One Training Intensive with Chris W. His first experience with many of the tools and movements in this training center.

Warm Up 10:00 C2
Then:
500m Row test: 1:44
Learn about Strength and what training that capacity really feels like.
1RM work BSSU 85#
5 @ PVC
3 @ 25
2 @ 45
1 @ 55
1 @ 65
1 @ 75
1 @ 80/85
Then:
Learn and predict 1RM on SLSLDL(150#) and Deadlift (300#)
Lecture on S/P vs. PE/SE vs. End, discussion of an athlete’s training program.
500MRow

 

Athlete Training: Chris W.

 


In The Gym September 9th

Strength
Warm up
10min C2 or Airdyne
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×5
Single Leg OTB 3×5
Then -
Work up to heavy TGU
4 @
3 @
2 @
1 @
1 @ ?
Then -
6×1 TGU
Then -
5 x 5 Bench Press, rest 1 min between sets
TGUBB
Athlete Training: Carolyn, Rob