Workouts

 
November 2021
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In the Gym November 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press
8x Box jump
x 4 rounds minimal rest
Then,
Cool Down+ mobility work


In the Gym August 11th

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
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym April 16th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Good Mornings with PVC or strap across shoulders
2 x 10 DB Push Press (light, warm up weight)
Then:
5x RDL (medium heavy weight)
15m Weighted walking lunge (hold in Farmers Carry)
8x push press (can be same as lunge or lighter, depending on athlete)
x 5 rounds, rest as necessary during/between rounds
Then:
10 – 1 Body Row Ladder, 10 reps core work of choice between each rung of ladder; can rotate through different movements.
e.g. 10 reps of – Sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, KTE, Toes to Bar, Mtn climbers, Kayakers, Flutter Kicks, etc…
If time:
Hateful 8, 8x 30sec/30sec work hard, work slightly less hard, machine of choice
Cool Down with mobility work


In the Gym December 30th

POWER
10:00 Warm up
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:
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)
Then:
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary
Then:
10-1 Head Cutter Ladder – alternating with partner
Hold KB at chest while partner completes reps
Then, if time:
8x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym November 22nd

Strength
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 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down