In the Gym September 16th
Warm up 10:00 2 x 8 Shoulder Openers 3 x 5 Y’s Flys and Pull Downs 3 x 5 Bat Wings 5# 3 x 5 Wall Squats 2 x 15 Walking Lunge 2 x 15 OH walking lunge 8# Then: Work up to 1RM BSSU 55# Then: 6 x 2 BSSU @ 90% 1RM 45# […]
Warm up 10:00 2 x 8 Shoulder Openers 3 x 5 Y’s Flys and Pull Downs 3 x 5 Bat Wings 5# 3 x 5 Wall Squats 2 x 15 Walking Lunge 2 x 15 OH walking lunge 8# Then: Work up to 1RM BSSU 55# Then: 6 x 2 BSSU @ 90% 1RM 45# […]
Warm up 90min Climbing at Cdale Rec Center Then: Test: Pull Ups, Ring Push ups, Archers, Horizontal Row Two arms and Single Arm, Dip Hold – Rings Then: 10 Pull Ups 20 Push Ups 30 Atomic Sit Ups 40 Box Jumps 50 Ball Slams 20# 60 Burpees 10 Pull Ups rest 5:00 then: 60sec Whip […]
Strength Wall Squat 3 x 5 Bench Squat 5 x 5 Shoulder Openers 2 x 8 FLR 3 x 60 sec OHS + SOTS w/PVC 3 x 5 Pull ups 5 x 5 Then Work up to 1RM Max Front Squat 8 @ 5 @ 3 @ 1 @ 1 @ then 6 x 2 […]
Education and Power Endurance 10:00 C2 3 x 5 wall squats 2 x 10 shoulder openers 2 x 15m walking lunge 2 x 15m OH walking lunge with 10# 3 x 6 goblet squat @ 26# Then: Learn: Deadlift, Front Squat, Back Squat, OH Squat WO: Pull Ups (assisted) 5x 3 rounds Then: 8x Back […]
Strength 5×5 Wall Squat 2×10 Squat 2x10m Walking Lunge Forward and backward 2x10m Walking OH Lunge @ 10 -15# F/B 3×5 OTB Then: 5×5 Back Squat Step Up Increase weight if possible each round Begin with PVC in BS position Then: 60 sec KB Swings+ 60 sec KB CSP + 60 sec Jump Rope Four […]