Workouts

 
June 2021
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In the Gym March 17th

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 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down


In the Gym January 4th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
30m OH Walking Lunge (single arm, forward/backward each side)
Then:
Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB)
Then:
6 x 3 Heavy Jerk (or Push Press)
Rest 2 minutes between sets, during rest:
5x Reverse Fly (DBs or x-sym bands)
10x Frog Hops (or 10x air squats fast if jumping is no go)
Then:
10-1 / 1-10 Ladder
Pull Up / Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4…)
If time:
5x200m ski/row hard, rest 60sec between each sprint
Cool Down


In the Gym September 7th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
6x KB Cleans (use same weight as step ups)
6 Rounds, rest 60-90sec between rounds
Then:
8 to 1 Pull Up Ladder
Between each set of pull ups, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym June 22nd

POWER ENDURANCE

Warm up 10:00 C2/AD/Jump Rope
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 20 Ball slams
2 x 20 Wall ball
Then:
1 – 10 – 1 Pull-up Ladder
Then:
4:00 30/30sec DB Push Press/Rest is in OH Position
Then:
10x DL @ 135# every 60sec for 10 minutes
Then:
4:00min 30/30sec Push Up/Rest in Plank
Then:
10x Bent Row @ 75# every 60sec for 10 minutes
Then:
4 Rounds Handstands 30sec hold, 30 sec rest.
Then:
Cool Down 5 -10 min AD or Row


In the Gym February 1st

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Gaol is to NOT put the bar down until push up, do push up with hands on BB or Kbs.
x 3 rounds, increase weight reach round
Then:
40 – 30 – 20 – 10 Cal ladder, work:rest 1:1 on machine of choice.
Then:
8 – 1 Team Pull Up Ladder
Cool Down


In the Gym January 2nd

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 with 20x mtn climber (total leg movements) between rungs of ladder.
Then:
Cool Down


In the Gym August 24th

Strength + Power

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
3 x 3 Maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL + 8x Box Jump
x 6 rounds, rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between each rung of ladder…
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, etc
Then:
The “Hateful 8!” (8x 30/30sec work hard, work slightly less hard)
Then:
Cool Down


In the Gym May 9th

Strength and Power Endurance

10:00 Warm Up Ski/Row/Airdyne
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Extra work on mobility
3 × 5 Wall Squats
30m OH walking lunge, forward and backward one hand up, then switch
Then:
Work up to a heavy TGU
Then:
6 x 2 TGU per side
Between Sets, do 30-60 sec Ring Support Hold
Then:
10x Weighted split jump
10x KB Swing
x 5 Rounds, minimal rest
Then:
10 – 1 Pull Up Ladder
Then:
Cool Down

09may2017


In The Gym April 21st

Strength + Power

10:00 C2 or Airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
Then:
Javorek DB Complex…
6x Hi-pull (from floor) + 6x Bent-over Row +
6x Hang Clean + 6x FSPP +
6x OHS (Single Arm, 3 each side) +
6x Push Plank Row
3 Rounds total; increase weight each round
Don’t put weights done until full round is complete
Then:
Work up to 3RM Dead Lift
Then:
3x Dead Lift @ ? + 5x Box Jump @ ?
6 Rounds, Rest 60-90 seconds between each round
Then, if time:
10 to 1 Team Pull Up Ladder

Cool Down with extra mobility work, foam roll

Athletes: Lara, Karla

21Apr2017


In the Gym October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

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