In the Gym September 19th

STRENGTH #8 10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Push ups Then: Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a […]

In the Gym January 27th

Power 10:00 warm up 2×10 shoulder openers 3×5 wall squats 3×6 OHS + SOTS 3×5 squat jumps Then: Warm up to 3RM Jerk 5 x 3 Jerk or push press rest 1 min between rounds Then: Warm up to heavy weighted Lunge 6 x 15m weighted lunge 60 sec static hold between rounds your choice. […]

In the Gym June 26th

Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]