Workouts

 
September 2021
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In the Gym May 10th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down


In the Gym December 22nd

Strength

Warm up 10:00 row/ski/air dyne
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 5 SLSLDL with KB (per leg)
Then:
Dead Lift work up to 85-90% 1RM
5 × 3 @85% 1RM DL
Rest 2:00 between sets; during rest do:
15m sled pull, plank position or 15x GHD Sit Ups
Then:
5x Heavy Pull Over + 10x Anchored Leg Raise/Lower (or Hanging WW)
x 5 Rounds
Then:
Cool Down

Athletes: Lee, Nick, Mike

2016dec22