Workouts

 
July 2022
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In the Gym April 18th

Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
8x Box Jump
100m ski/row (hard!)
60sec rest
5 rounds
Then:
8x Chest/Bench Press + 10x Anchored Leg lower (feet can be weighted
Rest 1 minutes
x 4
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then:
Cool Down mobility work


In the Gym December 27th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
8x Box Jump
x 5 rest as necessary after box jumps
Then:
8x Bench Press
8x Strict press
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym July 13th

PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In the Gym March 30th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Rest as needed to maintain proper form.
Then:
10x 30/30 machine of choice

Cool Down, Mobility

Athletes: Lindsay, Betsy, Draper

 

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In the Gym February 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

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In the Gym September 16th

Power Endurance

Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball
Then:
20 Wall Ball 10#
20 Ball Slam 20#
10 Pull Ups
10 Push Ups
Repeat x 2

Then:
Bench Press + Burpee Pull Up Ladder
10/1 – 1/10
Rest 5:00

Then:
P1: 30m Seated Sled Pull @BW
P2: KB Swing @ 30 – 40#
P3: KB Front Rack Hold 2 @ 30#
P4: Rest
3 Rounds
Sled Pull dictates time of all events.

Cool Down
Athletes: Pat, Scott, Rob, Kent

 

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In the Gym September 8th

Strength

10:00 either Airdyne/C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#

Then:
Dead Lift work up to 85-90% 1RM
5 x 3 @85% 1RM DL
Rest 2:00 between sets

Then:
Bench Press work up to 85%1RM
5 x 3 @80#
Rest 2:00 between sets

Then:
5 x 3 static pull ups rings
3 x 90 second static hold FST

Athlete: Kirk, Greg, Ants

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In the Gym August 11th

Strength10:00 easy jog/bike
3 x 5 Wall squat
3 x 10 Squat
2 x 10 each OH reach, Chest openers
3 x 5 Goblet Squat

Then:
Deadlift Strength Ladder
10 reps @ 95#
9 reps @ 115#
8 reps @ 135#
7 reps @ 155#
6 reps @ 175#
5 reps @ 195#
4 reps @ 205#
3 reps @ 210#
2 reps @ 215#
1 rep @ 220# x 3
Between each rung of ladder, complete:
Bench Press Ladder
10 @ 55#
9 @ 65#
8 @ 75#
7 @ 85#
6 @ 90#
4 @ 95#
3 @ 100#
2 @ 105#
1 @ 110# x 3

Then:
Heavy weighted pull up on rings
1 @ 20#, 26#, 30# x 2
Then:
Max set pull ups (no weight)
Cool Down
Athletes: Ben, Michael, Lee
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In the Gym July 14th

Strength/Power

Warm up 10min airdyne
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
20 Box jumps @ 18”

Then:
Work up to 1RM on Snatch High Pull 

Then:
6 x 2 Snatch High Pull @ 90% 1RMThen:
Bench Press Ladder 10 – 1
Handstands for time x 2, 60sec rest between efforts
Box Jump Ladder 8 – 1 @ 24” box

Cool Down
Recovery Endurance 30min+

 

Athletes: Seth, Ian

 

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