Strength
10:00 warm up
3 x 5 wall squats
3 x 10 Shoulder openers
Then:
5x Pull Up
5x Chin Up
5x Plank Row
3 rounds
Then:
Clean + FS + OH Press
5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each
Then: Bench Press Strip Sets
Max reps @ 165,135,95
x 3
Cool Down
Athletes: Kirk, Seth
Strength + Supplemental
Warm up:10min C2 or Airdyne
wall squats 3 x 5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS Press 2 x 5
OH Walking Lunges @ 20#
Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% per side
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2@ 80%
1 @ 90%
5 x 1 @ _____?#
Rest 2 min between sets above 80%
Then
30m Bear Crawl at 2 @ 30 – 50# DB/KB + 20x Whip Smash x 4
Then
800m all out on C2 Rower, 2:00 min rest x 3
Athletes: Betsy, Lindsay, Erin
Exciting News for all Ripple Effect and Carbondale athletes.
We at Ripple Effect have partnered up with Lalo Tactical to bring you the best gym and training shoes out there. By now most people understand the value of good footwear for all activities. The gym is the same. Running shoes typically elevate the heal to much, are too soft, or unstable. Barefoot training is great for some movements and not others, as well many gyms do not allow you to be barefoot.
Enter Lalo Tactical!
I personally train in the Grinders and the Bloodbirds as do my trainers Lara and Lindsay. I liked the shoes as soon as I put them on, I now love them for training. The added stability for jumps and power based lifts, strength based lifts, general agility, rowing, ski erg, body weight movements and anything else your evil trainer can think up to throw at you!
If you are friends with Ripple Effect you can receive a 20% discount on orders from Lalo Tactical. Click this link and when ready to check out enter code: RIPPLEFFECT20
We do not stock the shoes so you’ll need to order them direct. They all fit true to size as far as my experience goes.
I hope you enjoy these shoes as much as we do.
All our best!
The Ripple Effect Team: Carolyn, Lara, Lindsay and Betsy
Strength
Warm Up 10:00
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
Foam roller
Then
6 Way Olympic Complex
6x Dead Lift + 6x Clean + 6x Front Squat + 6x Push Press + 6x Overhead Squat + 6x Back Squat + 6x Push Up
3 rounds, increase weight each round
Then
Work up to 1RM Back Squat
Then
6×3 @80% 1RM
Cool Down
Athletes: Linsday P, LC, Jess
Happy New Year!
Power
Warm up: 10 min jog/row/bike
3 x 5 Wall Squats
3 x 5 Front Squats @ 45lbs
2 x 10 Push Press 2 @ 20lb KB
3 x 10 KB Ground Clean 2 @ 30lbs
Then
Warm up as necessary to Heavy Clean and Jerk
Then
5 x 5 Power Cleans @ 75/85lbs
5 x 5 Jerk or Push Jerk @ 75/85lbs
5 x 5 Hang Clean and Jerk @ 65/85lbs
Then
5 x 20 Step ups 18″ Box with high knee drive
1 min rest between sets, holding KB in FR/FC position 2 @ 13- 20lbs
Then
10- 1 push up ladder for time (alternate rungs with teammate)
Athletes: Enzo, James K, Lara
