Workouts

In the Gym July 29th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 10 Push Press (light, warm up weight)
Then –
10x Ball Slam
15m Sled Push (heavy and fast)
60sec rest
X 5
Then –
10x Body Rows at Rings
15x Sit Ups (can be on floor or GHD, weighted if possible)
30sec Kayakers (with weight if possible)
X 5, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym July 27th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
Then –
2x 30sec Push Press / 30sec OH Hold (light!)
2x 30sec Air Squats / 30sec Squat Hold (unweighted)
Then –
Warm up to / find weight for Jerks (or can do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
Then-
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility


In the Gym July 25th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep, hip opening
2 x 5 Push Press, light
Then –
Find weight / warm up to Clean and Press, can use BB or KBs
Then –
5 x 5 Clean and Press; fairly heavy, with BB or KBs
Rest ~60-90sec between sets
Then –
10x Goblet Squats
10x Body Rows
30sec Ring Support
X 5 rounds, rest as needed
Cool down with mobility


In the Gym July 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 5 Single Leg “OTB” Squat (off the box)
Then –
10x Weighted Walking Lunge – hold KB at chest
10x KB Swing (same weight as lunges?)
X 5 rounds, rest 30-60sec between rounds. Should feel fairly heavy.
Then –
5x Chest Press at bench of BOSU
10x Achored Leg Lowers/Lift – can be weighted holding med ball between feet
5x Pull Ups (can be weighted)
X 5, rest as needed to maintain form
Then –
6x 20sec hard / 10sec easy past @ machine of choice
Cool down, mobility


In the Gym July 20th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 5 Push Ups (inclined/knee/toes)
Then –
8x Box Jumps
5x Push Press (heavy)
10x Deck Squats
X 5, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Mountain Climbers (per side)
Calories @ machine of choice (go hard)
Rest 1-2min after each sprint
Cool down with mobility


In the Gym July 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
10x each side High Knee March
2 x 5 each side Single leg squat to bench
2 x 5 OH Press and Stretch (KB or DB; light, warm up weight)
Then –
8x each side Step Ups with high knee drive (can be weighted if appropriate)
5x RMM (heavy-ish DBs)
Rest 60sec
X 5
Then –
15x Whip Smash
10x Bulgarian Bag Swings (or Plate Halos) – each direction
60sec Wall Sit Hold
Rest 60sec
X 5
Cool down with mobility


In the Gym July 15th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep, hip opening and focus on posture
2 x 5 SOTS with PVC
Then –
Isometric – Dynamic Back Squats
Warm up with 5-10x regular Back Squats, just the bar
Then find medium weight for the following –
5 x 5 Iso-Dyno Back Squat, on each rep, pause for 3 seconds at 3 positions on lower, 1/3 depth, 2/3 depth, full depth. Then accelerate fast on the up.
Can use just bar, or bar + chains for these.
Rest 1-2 minutes between sets (can alternate with partner)
Then –
12x Frog Hops (no weight)
10x Body Row at rings or set up BB
60sec OH Plate Hold
X 5, rest as needed to maintain form
Cool down with mobility


Recovery

Good Day Ripple Effect Athletes!
From the desk of Carolyn Parker ~
It’s that time of year another education email this time on Recovery.
As many of you know I have spent my life in performance athletics from my college days of bike racing, an extended climbing and guiding career, to various other endurance and strength based endeavors. All the while building a business that for the last two decades has supported athletes in their pursuit of performance, injury prevention, recovery from injury, and overall happy healthy lifestyle maintenance as we age.
Over all these years, I have observed the most often overlooked aspect of training is one of the most important: RECOVERY.
But what is Recovery? A term I hear thrown around a lot is someone is “over trained,” however the majority of recreational athletes who train regularly, have full time jobs, families, and many more responsibilities are more accurately “under-recovered”
Are you under recovered? Here are some clues:
Do you wake up rested or tired? – if tired you are not recovered.
Do you always need an alarm or do you wake up naturally after 8+ hours of sleep? Yes we need that much if training hard. Or do you have trouble sleeping, struggle with insomnia?
If you are acutely sore do you still train or wait until not sore to really train again, or go super easy. If regularly sore you are over reaching and under recovered.
Is your resting HR elevated in the morning? Do you know your resting HR?
Do you mentally have to push yourself to do every workout? Do you look forward to trying hard or Do you push yourself to train when you really want to nap?
Are you moody, cranky or short tempered? You may be under recovered.
Have you begun to under perform or plateau in your performance?
Do you feel super tired in the middle of the day (like you could fall asleep head on your desk)?
Do you have chronic injuries that flare up often and compromise performance? Or frequently get colds?

These are just examples of what you might physically, mentally, emotionally experience if under recovered.
So how do we actually RECOVER?
Prioritize Sleep 8+ hours a night.
More is not better when it comes to training, take a recovery week every two to three weeks, simple answer to what that looks like decrease your training activity by 50%.
Prioritize quality foods, hydrate properly and reduce alcohol consumption.
Practice self care: this can be stretching and mobility work, yoga, getting a massage, acupuncture, chiropractic adjustments, meditation, stop and seek advice if something hurts don’t push through pain.
Monitor your HR during endurance training so you know you are not chronically overreaching.
Cut back on training when work stress or life stress is high. Training does not happen in isolation. Training is stress, work can be stressful, unexpected life events can cause stress. Recovery is managing all those variables so we are not over extended.
Spend mellow time with friends and family doing something other than sport or training for sport.
Do not try and train like you did when you were 25 (and you are 50 or older) and do not compare yourself to others.
More is not better, harder is not better, smarter is better. Reach out to a professional if you need advice on how to reach your goals or balance your life. Often it is easier for others to see when you are than you being honest with yourself.
This list is not exhaustive by any means it’s certainly meant to get you thinking.
As someone who loves to train and has spent thousands of days in the mountains climbing/running/skiing/cycling and what not. I often feel that recovery is a harder thing to nail than the training and our needs change with age, life, stress, injury and more.
Here are a few resources for you to peruse and never hesitate to reach out for advise. Sending my best,Carolyn
Good to Go! by Christie Aschwanden
https://www.goodtogobook.com/
Nutrition:
https://uphillathlete.com/nutrition-injury-recovery/
Heart Rate Training
https://philmaffetone.com/the-key-factor-in-heart-rate-training/


In the Gym July 13th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical lunge
2 x 5 Push Ups (inclined/knees/toes)
Then:
10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
20x Spit Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
30x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
Rest 2 minutes
X 2-3 rounds depending on group
Then:
6x Pull Ups
15m Bear Crawl
10x GHD Sit Ups (or weighted/regular sit ups on floor)
X 4-5 rounds depending on group, rest as needed to maintain form
Cool down with mobility


In the Gym July 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
Cool down with mobility