STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
Power Endurance 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 then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump 10-9-8-7-6-5-4-3-2-1 reps of each rest 5:00 – put toys […]
Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]
October 25 Strength 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 ass to bench squat Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x Med Ball Sit throw to partner or […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]
Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]
What: Ripple Into Baptiste Yoga, An Introduction Workshop Series Who: Lara Horst, Certified Baptiste Teacher Where: Ripple Effect Training Center When: 9AM-11:30AM June 6th, June 27th, July 18th, August 15th Why: The Workshops promise to leave all participants with the basic techniques of a power flow, vinyasa class, to empower each participant on and off their mat and allow them to discover […]
SkiMo Clinic with Sari Anderson and Carolyn Parker. Tricks, techniques, clothing, nutrition, transitions, nutrition for endurance athletes, and discussion of “Why Endurance Athletes need to Strength Train!”
Warm up 10:00 Then: Olympic Complex 6x DL Clean F Squat Jerk OHS Snatch 2 rounds @ 65- 95?# Then: IWT 10x Clean & Jerk 70% 1RM + 500m row, 2:00rest, then 10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds then 8x Pull up + 8x Dip+ 8x Sit […]
Workout: Strength Warm up 10:00 Wall Squats 3×5 Goblet Squats 3 x 10 30m OH Walking Lunge Then: BSSU Ladder 5, 4, 3, 2, 1 Seth #105 Ian #65 Then: 2:00 Ski Erg + 2:00 Sled Push +90# + 2:00 FS PP x 4
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]
Strength #14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Frog Hops Then: 30m (Heavy) Sled Push 10x Deck Squats X5 Rounds, rest 1 minute in between rounds Then: 8x Flying burpee 10x Anchored Leg Lowers 60 sec superhero hold (hold weights in hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]