Workouts

 
September 2023
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In the Gym August 30th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 6 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down

In the Gym April 3rd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch