Workouts

 
April 2023
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In the Gym September 12th

STRENGTH #5

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 6 Goblet Squat – pause at bottom work on hip opening and posture

Then:

Warm up to Heavy Front Squat appropriate for 5 reps

Then:

5x Front Squat 

10x Sit Med Ball Toss

30 sec Ring support

Rest 90 secs

x 5 Rounds

Then:

30 secs Ball Slam

30 secs Halo or Bulgarian bag swing- switch direction at 15 sec

30 sec Mtn Climber 

30 sec rest

x 3-4 rounds 

Finish with:

3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval

Cool Down with light mobility work or a recovery walk or spin and do mobility later.

In the Gym January 11th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
OH mobility floor or bench
Then:
KB or BB Clean + Push Press 10-1 Ladder
Same weight: clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Decreasing in reps on Cleans, Increasing reps on Push Press
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Sit up med ball toss, heavy and throw hard
10x Standing twisting med ball toss (each side)
60sec Ring Support
Rest as necessary
x 5 Rounds
Cool Down with mobility work