What you’ve all been waiting for I know…the down n’ dirty for this winter’s Climb Like A Girl, ICE!!! Some of you are old hats with this now, however for those of you who are wondering what the heck we’ll be doing up there, this should hopefully answer all of your questions! Before all […]
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, […]
Today was fun to say the least. Independence Run and Hike sponsors a fun community 5K every Holiday Season, The Jingle Bell 5K, fundraiser for Glenwood Track & Field Team, a shoe donation drive, ugly sweater contest and community event. We all woke up to inches of new snow and still coming down. everyone rallied […]
Power Endurance Warm up:10min Airdyne/C2 then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 2:00min btw rounds. 65, 85, 95# Then: 5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight […]
Power Warm up 10:00 – 5:0030/30 wall squats squat jumps tuck jumps Work up to Heavy Power Clean Then: 3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds Then: 10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds Finish with static holds: FLR 2:00 Dip […]
Warm up: 10min C2 or Airdyne Then: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 sots 3 x 5 Then: OHS 30% 1RM + Ring Push up Reps of each 30+20+10 Then: 60x Windshield Wipers @ 95# Cool Down Athletes Training: Trenton, James, Bob
Power Endurance 10:00 C2 Then: 11 rounds 10x BB PP at approx 50% 1RM Jerk if you can + 150m sprint Ski Erg you have 2:00 to finish both events; any extra time you have is rest. Then: 5:00 rest Then: 1:00 Static Hold Dip Position + 1:00 FLR Rings, 1:00 Hang Rings + 1:00 […]
Power Endurance Warm Up 10:00 2 x 5 Y’s, Reverse Flys, Pull Downs 3 x 5 Wall Squat 2 x 5 Squat Jump 2 x 5 Tuck Jump Then: Clean/FS/PP (with Barbell) 2x 5/5/3 @ 45# 2x 4/4/3 @ 55# 2x 3/3/2 @ 65# Finish all sets only rest is changing weight Then: 8x F.S.P.P @ […]
Strength/Strength Endurance 10:00 C2 row then 3×10:00 30/30s C2 row Then: Z Press @55# 1:00, One Z press every 10 secs for a min, lock out the weight as the rest between Z press. rest 1:00 x 6 rounds Then 10 – 1 – 10 squat ladder with 45# plate on back in Back Squat position. […]
Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV. Athletes Training: Robbie and Carolyn