In the Gym January 25th

Power Endurance

Warm up:
Airdyne 5:00
Ski Erg 5:00
Wall Squats 3 x 5
Goblet Squats 3 x 5
Squat Jumps 3 x 5
DB Push Press 2 x 8
Then –
Olympic Complex
6 reps each:
DL
Clean
FS
Jerk
OHS
Back Squat
3 rounds, increasing weight each round
Then –
Pull Up / Burpee Ladder 8-1 / 1-8

Athletes: Seth, Kent, Greg

---

In the Gym January 13th

Power Endurance

10:00 Warm Up row/ski/air dyne
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
3 x 5 OHS+SOTS combo with PVC
Then:
Six-Way BB Complex:
6x DL + 6x Bent Row  + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Push Press + 6x Push-up
3 rounds, increase weight each round
Then:
15x KB Swing +
10x Push Ups +
5x Pull Ups +
1:00 plank hold
1:00 rest
x 5 rounds
Then:
Cool Down

Athletes: Mike, Lee

---

In the Gym April 21st

Power Endurance

10:00 C2/AD/jump rope
3×5 wall squats
2×10 shoulder openers
2×10 OH lunges
then – Olympic Complex
6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups
x 3 rounds, increasing weight each time
then –
500m Row + 30 push ups + 1:00 split jumps + 30 pull ups + 30cal AD + 30 hanging L-seats
x 2 rounds, (total time?)

 

---

In the Gym February 9th

Strength Endurance / Power Endurance

Warm Up
3 x 5 wall squats
Then –
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#

Then –
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each

Then –
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest

Then –

Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

---

In the Gym January 4th

Strength

Warm Up 10:00
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
Foam roller

Then
6 Way Olympic Complex
6x Dead Lift + 6x Clean + 6x Front Squat + 6x Push Press + 6x Overhead Squat + 6x Back Squat + 6x Push Up
3 rounds, increase weight each round

Then
Work up to 1RM Back Squat
Then
6×3 @80% 1RM

Cool Down

Athletes: Linsday P, LC, Jess

---