In the Gym January 31st
Strength + Supplemental Warm Up 10:00 C2/AD 3 x 5 wall squats 3 x 8 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then Work up to 5RM BP, then 5 x 5 BP @ #?? + 10x DL between rounds Then KTE + push ups 50 – 40 – 30 […]
Strength + Supplemental Warm Up 10:00 C2/AD 3 x 5 wall squats 3 x 8 Cuban Press 4 x 10 Push ups 3 x 15 Goblet Squats Then Work up to 5RM BP, then 5 x 5 BP @ #?? + 10x DL between rounds Then KTE + push ups 50 – 40 – 30 […]
Power Endurance Warm up 10:00 row/AD/jump rope combo 3×5 wall squats 3×5 cuban press 30m OH walking lunges 2×15 ball slams Then 30m One arm OH Lunge + one round 30/30 PP with DBs + 5 pull ups + 60 secs FLR x 5 rounds Then 8x Pull up + 8x Dip + 8x Sit up+8x […]
Power Warm up 10:00 AD/C2/Jog/Ride Wall squats 3 x 5 Clapping push ups 3 x 10 Squat, Tuck and Knee Jumps all 3 x 5 Then Goblet Dead Squat with vertical jump 5 x 5 Heavier KB each round 10x Flying Burpees between rounds Then 30x Box Jumps 24” box Rest 2:00 Then 20x Double […]
Power/Power Endurance Warm up: Javorek DB Complex: Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row Six reps of each, non-stop Three sets, one each @ 2×20#, 2×25#, 2×30# Then: Work up to 90% 1RM DL then: 3x […]
Skiing Ajax Mountain …the point of training for me is training for sport outside the gym, this being just one of the reasons I train myself and others. Athletes Skiing: Carolyn and Robbie
Strength Warm up:10min C2 or Airdyne 2 x 10 shoulder openers 2 x 8 XSym Y’s/Flys/90/90 3 x 5 wall squats 2 x 8 goblet squats Then: 10x Ass to Ball Back Squat with 45# bar Then: Work up to 3Rep Max Back Squat then 5 x 3 BS 75#/95# In between sets: 5x pull […]
Power Endurance warm up 10:00 C2 2 x 10 shoulder Openers 3 x 5 cuban press 4 x 8 push ups 5 x 5 wall squats Then: 1 – 6 pull up ladder x 3 Rest: 1 – 6 dip ladder x 3 Then: 10x DB PP 20/30# 10x Med Ball Throw @ 14# 250m […]
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. […]
In The Gym Today: Strength 10:00C2 3 x 5 wall squat 3 x 3 bench squat 2 x 15 oh walking lunge 3 x 5 push ups Then warm up to: 3 RM SLSLDL 5 x 3 @ 65# Rest 2:00 between rounds during rest period: Complete: 8x Leg Lowers with 6# Ball 10x Ring […]