In the Gym September 14th

STRENGTH #6

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

2 x 10 Good mornings

Then:

Warm up to SLSLDL heavy (BB or KB)

Then:

3x per leg SLSLDL

8x Ring or Regular Dip, either can be assisted 

10x Windshield Wiper (total so 5 each side)

x 5 rounds rest 60-90sec between rounds

Then:

10x Anchored Leg Lower

5x Strict OH Press

5 Rounds, rest as needed

Then:

Finish with power intervals:

4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest

Cool Down – light mobility work or a recovery walk/spin etc.

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In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down

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In the Gym January 9th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down

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In the Gym September 14th

Strength/Power

10 min row/airdyne/ski erg/jog
Wall Squats 3 x 5
Goblet Squats 3 x 10
Cuban Press 3 x 5
OH Reach, Chest Openers x 10 each
Push Ups x 10

then
Bench Press Strength Ladder:
10 reps @ #
9 reps @ #
8 reps @ #
7 reps @ #
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #…go until you reach max
In between rungs
8x Pull up + 8x Dip + 8x Sit up + 8x KB Swing

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