Workouts

 
September 2021
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In the Gym December 14th

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:
15m plank sled pull + Over head plate or barbell hold 60 secs + 8x Push Up
x 4
If time the Hateful 8
Cool Down


In the Gym August 10th

Strength

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
30m Single Arm OH walking lunge (each arm)
Then:
(KB Swing Snatch + Reverse TGU + Windmill) equals one rep.
4x per side
Then:
Work up to heavy Front Squat, then,
6 x 3 Front squat, rest 60-120 sec between sets
Then:
15m Plank sled pull + Over head plate or barbell hold 60 secs + 8x Chest press
x 4 Rounds, rest as needed
Then:
Cool Down

Athletes: Karla, Lara, Chris

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