Workouts

 
November 2022
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In the Gym June 1st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
5x Strict Press
10x KB Swing (heavy if appropriate)
10x Anchored Leg lower
5 Rounds, rests as necessary
Finish with power intervals:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym August 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


Chick’s Training Tip

Over the past few months, I’ve been collaborating with Chick’s Climbing and Skiing to create a wealth of knowledge about training for skiing, climbing, alpine adventures, and the like. My most recent post can be found here, along with links to past articles.  Imbalanced muscles and movement patterns, and overstressed joints are often the culprit […]