October 17 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 squat jumps 30m tactical lunge x2 Then: work up to back squat, not too heavy see note below. Then: 5x Accelerating Back Squat, hold at the bottom come up fast. 7x Box Jump […]
October 9th 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 Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]
Strength 10:00 Row/Ski 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility, Stabilization work 3 x 5 Wall Squats 3 x 6 Goblet Squats, deep, hold at bottom Then: Work up to 3RM Front Squat Then: 3x Front Squat + 10x box jump x8 rounds, rest 60-90 seconds between rounds Then: 10 – […]
Power 10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00 2 x 8 Shoulder Openers 2 x 5 Cuban Press 10x Ys, 90/90s at X-Sym Bands 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 3 x 5 Knee Jumps Then: 3 x 8 DB PP @ 25, 30, 35# […]
Power Endurance 10:00 warm up C2, add 30/30 (hard/easy) for last 5:00 2 x 8 shoulder openers 2 x 8 xsym Y’s and Flys 2 x 5 cuban press 3 x 5 wall squats Then: 250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest 3 […]
Aligning the modern athlete is the foundation of all training we do at the Ripple Effect. Mobility and proper range of motion in all movements is the key to injury prevention and purposeful training. Over Head Reach Chest Opener L V 4 Single Leg Hamstring Work Hip Opener with Band Hip IT Band Work Frog […]
Exciting News for all Ripple Effect and Carbondale athletes. We at Ripple Effect have partnered up with Lalo Tactical to bring you the best gym and training shoes out there. By now most people understand the value of good footwear for all activities. The gym is the same. Running shoes typically elevate the heal to […]
Power + Supplemental 10min Warm Up Wall Squats 3 x 5 OH Reach 2 x 10 Chest Openers 2 x 10 OHS + SOTS Press 2 x 5 Squats 2 x 10 Squat, Tuck Jumps 2 x 5 Then: Warm up to Clean Hi – Pull Then: 15x Clean Hi-Pull @ 60% 1RM + 4:00 […]
Join Ripple Effect’s women’s rock climbing training clinic in Rifle and learn new skills and improve performance. Carolyn Parker of Ripple Effect Training, AMGA Certified Rock Guide, and Gym Jones Fully Certified Instructor will be joining forces with Chicks Rock and their one and only Dawn Glanc this fall co-teaching a women’s Rifle climbing clinic […]
Warm up 10 min 2 x 8 shoulder openers 3 x 5 wall squats Then: warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight Then: Pull-up + Deadlift @ 50% 1RM# + Box Jump @ 24″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermision Push Up + Push Press @ 2 x 40# DB […]