Workouts

 
June 2021
M T W T F S S
« May    
 123456
78910111213
14151617181920
21222324252627
282930  

In the Gym May 3rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 DB PP (light, warm up shoulders)
3 x 5 Reverse Fly (light DBs again shoulder warm up)
Then:
5x RMM (medium heavy weight, will likely be limited by push press) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat (medium weight focus on form) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
3 rounds
Then, if time finish with:
30x Sit Ups + 30x Pull Overs + 3min total Plank Hold
Then:
Cool Down


In the Gym April 30th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 Reverse Flies with lightweight DBs
Then:
8x Push Up +
5x Pull-up
60sec hard at machine of choice (or 60sec jump rope)
Rest 30-60sec between rounds
5 rounds
Then:
15 minutes of:
10x Ball Slam
10x Dip (Bench, Bars, or Rings) +
10x Anchored Leg Lowers
Max Rounds in Fifteen minutes, rest as necessary to maintain form in all movements.
Then:
Cool Down with mobility work


In the Gym April 28th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x 30sec/30sec DB PP / OH Hold
2x 30sec/30sec Squat / Squat Hold – no weight
then:
10x Pull Up +
20x Head Cutter +
30x Box jump (or squat jump/ frog hop whichever is most appropriate for athlete and ROM) +
40x Proper Push ups +
50x Air squat +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time, machine of choice
Then:
Cool Down 5 min more easy on machine plus mobility work


In the Gym November 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.