Workouts

 
May 2022
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In the Gym May 2nd

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
20, 15, 10, 5 of each
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
Goblet Squat
Chest Press
Box Jump
Push Press
Change loads as needed, rest as necessary so no form loss but not too much rest ( :
Then:
6 x 100m ski/row (go hard!!) with a 90sec rest between each
Then:
Cool Down


In the Gym January 21st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge
2 x 10 good mornings
Then:
Work up in weight for 3 reps on SLSLDL
Then:
3x SLSLDL can be KB or BB
5x Dip (rings, bar, or assisted)
x 6, rest 1-2 minutes between rounds
Then:
15m Bear Crawl + 5x Push Up
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
@ machine of choice
Then:
Cool Down


In the Gym July 3rd

Strength + Power Endurance

10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)


In the Gym July 4th

Strength/Power Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m OH walking lunge (forward + backward one hand, switch)
Then:
Work up to a heavy TGU (start standing with KB Swing Snatch if appropriate)
Then
6 x 2 TGU per side
Btwn sets, complete 8x Push up or Ring Push Up
Then:
5x Bent Over Row
10x KB Swing
10x Deck Squat
x 5
Then:
60 sec interval, 30 sec rest x 5
Cool Down

Athletes: Ian, Chad, Andy

04jul2017


In the Gym March 7th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at sides.
5x Pull Up
x 7 Rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then, if time:
8x 30/30 intervals on machine of choice

Finish with extra mobility work

Athletes:
Seth, Greg, Kent

 

07mar2017