Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 maxercist row Then 10x Heavy Weighted Walking lunge (5 steps per leg) 10x KB Swing 5 rounds Then: 1 – 10 Pull Up Ladder Complete 20x mtn climber (total leg […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift + 60 sec rest between rounds x 5 rounds Then: […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Weighted Split Squat, weight held in Front Rack, two Kbs or one DB. 3 per leg, (heavy) 8x Body row 5x KTE or GHD Sit up 6 […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and press) + Reverse TGU + Windmill Then: Work up to a heavyish back squat 5 RM Then: 5x Back Squat + […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL per leg 8x Dip or Ring dip – can be assisted 5x Push Up 5 rounds […]
Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard 2:00 rest 3 rounds, keep track of pace, maintain pace for all three rounds Then: 10x Back Squat […]
Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]
Nov 9 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 6 goblet squats Then: 5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete) rest 1:00 between rounds Then: 10x GHD […]
Roaring Fork Athletes, Ripple Effect Training Center just opened it’s doors in your cozy town. We’d like to introduce ourselves, talk about what we do, and invite you to our Open House, Friday September 5th 10am – 7pm. If you can’t make the open house, call/text 970-773-3317, or reply to this email and […]