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

 

 

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Aligning the Modern Athlete

carolyn | March 6, 2017

RIPPLE EFFECT ATHLETES This is the first of what I hope to be a series of informative posts to help further your education and health, in your life of athleticism. I speak about these issues often in the gym, however with our busy lives pieces are forgotten. Give this a moment and read, then reread […]

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In the Gym February 6th

Strength

Warm up 10:00
2 x 8 shoulder openers
2 x 5 cross sym row
2 x 5 cuban press
3 x 5 wall squat
30 OH walking lunge
Then:
5x Good Morning (use 2KBs) + 15m walking lunge weight in farmers carry position (same weight as Good Mornings) + 2x TGU per side
x 8 Rounds
Then:
Partners: 10x Super push up (push up with feet in FST or rings. One push up one knee tuck.)
Partner does pull ups until push ups are finished.
Alternate; 5 rounds

Finish with Mobility Work

Athletes: Ryan, Trenton, James, Ian

 

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In the Gym January 5th

Strength Endurance

10:00 warm up row/ski
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 5 (per arm) kb press and stretch
Then:
Work up to 50% 1`RM on Deadlift
Then:
5 x 10 DL @ 50% 1RM
In between rounds:
DB/KB press strip set
40 reps each; decreasing weight every 10 reps
Then:
Med Ball Team Core work:
5 x 20 alternate light/heavy med balls
Then:
Finish with mobility work, stretching

Athletes:
Christen, Sarah, Jess

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