Workouts

In the Gym January 13th

Power Endurance

10:00 row/AD/jump rope
2 x 10 squats
3 x 10 goblet squats
2 x 20 push ups
3 x 5 squat jumps

Then
10x DL + 100m sprint
x 2 rounds
Rest 60 sec

Then
10x FS + 100m sprint
x 2 rounds
Rest 60 sec

Then
10x BB PP + 100m sprint
x 2 rounds
Rest 60 sec

Then
Rest 5:00

Then
4 Rounds of 10:00 30/30’s
Squats/Hold at bottom
Burpees/Hold plank
Kb Swing Heavy/Hold Bell
BB PP hold lock out overhead
2:00 rest between rounds…

Later 30 – 60 min recovery endurance

Athlete: Ben

In the Gym January 9th

Power

Warm up
10:00 AD/C2/Jog/Ride
Wall squats 3 x 5
Clapping push ups 3 x 10
Squat, Tuck and Knee Jumps all 3 x 5

Then
Goblet Dead Squat with vertical jump 5 x 5
Heavier KB each round
10x Flying Burpees between rounds

Then
30x Box Jumps 24” box
Rest 2:00

Then
20x Double jumps, over 18” box + broad jump
x 2 rounds

Then
1 min all out on the Airdyne

 

WallSquat

In the Gym January 7th

Power

Warm up 10:00 C2/AD/jog
Wall squats 3 x 5
Goblet squats 2 x 10
Squat jumps 3 x 6
Kb Swing 3 x 10

Then
Work up to 1 RM Power Clean
6 x 2 Clean  @ 1 RM
2 min rest between each

Then
16x BB PP (fast) +
12x KB Swing (fast) +
10x Pull-up +
8x RMM +
Rest 1:00
x5  Rounds

Athlete: Karen

SkiMo Clinic with Sari Anderson, January 23rd & 24th, 2015

SkiMo Clinic with Sari Anderson and Carolyn Parker

Clinic Description: Meet with local power house Sari Anderson: Mom, Elite Multi-sport Competitor, SkiMo racer and 2014 Power of Four SkiMo Race; Women’s Sport Division co-winner: for a mid-season tune up for the Power of Four (or Two) secrets and techniques of elite racers, this clinic is for everyone! SkiMo recreational racers, mountain enthusiasts, een beginners wanting to start out with the best information, skills, and techniques to make any event or day in the mountains with friends: a fun, efficient, fast, flawless experience. Topics to be covered, but not limited to:
–how to transition efficiently
–how to ascend faster in variable terrain
–gear selection, proper application
Carolyn Parker, professional mountain athlete and founder of Ripple Effect Training will discuss:
–injury prevention,
–strengthening for skiing, skinning and SkiMo racing
–efficient utilization of time off the slopes for the SkiMo and Ski mountaineering athlete.

Clinic Cost: $50 – clinic size is limited to 8

Date and Time: Friday January 23rd 5:30-7:30pm

Outside: This day is at no extra charge and is for clinic participants only. It will be held at Aspen Highlands Ski Area.

Saturday January 24th with Sari, spend a couple of hours with your gear practicing techniques discussed and getting hands on in the snow time with Sari Anderson. If you need to rent AT gear you can rent gear through aspen expeditions.

Call: Carolyn Parker at 970-773-3317 or email carolyn@rippleffectraining.com to register.

Sari's SkiMo Clinic

In the Gym January 5th

Power Endurance

Warm up 10:00 jump rope/AD/row
3 x 5 wall squats
2 x 20 wall ball
2 x 10 ball slams
4 x 10 per arm swing snatchThen
20 Cal Airdyne + 20 Ball Slams + 10 Pull Ups + 60 secs rest
8 rounds

If time

2:00 FLR + 50 Atomic Sit ups + 60 sec rest x 3
Athletes: MM & MP & Trace

In the Gym January 3rd

Power Endurance

Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×5
OHS light 2×8
Push ups 2×10
Then:
OHS at 1/3 of 1RM + Ring Push Ups
30 + 20 + 10 of each
Then:
30 split jumps holding 2 @ 15/20#DB’s + 30 cal all out on Airdyne + 60 sec rest
5 Rounds
Then:
Cool Down 10,000m on Ski Erg

Athlete: Ben