WORKOUT for Monday 10/25/2021
10 rounds for time:
4 snatches
5 overhead squat
6 toes-to-bar
Rx=30/50kg, SupeRx=45/60kg. Post time to whiteboard.
READ: 9 Tips to Master Your Overhead Squat – Swolverine
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Dips should be deep! Getting the armpits as close as possible to the thumbs is one of the better ways to ensure a full, healthy range of motion. Not only do you get stronger in those positions, you’ll develop better mobility in the anterior shoulder.
IN-GYM WORKOUT for Saturday 5/8/2021
Warmup
Multiple tabata efforts (20 seconds of work, 10 seconds of rest, repeated 8 times, resting no more than a minute between efforts.
Workout
As many reps as possible in 15 minutes:
12 alternating step-ups
12 toes-to-bar
30 double unders
then
Every 3 minutes on the minute for 5 sets do 5 back squats
Post rounds to whiteboard!
WATCH:
Elbows “high and outside” is a powerful posterior exercise that develops strength in the biceps tendon, the biceps, all parts of the deltoids (shoulder caps), and the traps. This helps undo “tech neck”, but also helps develop better strength and coordination in the olympic lifts.
Commonly used in body building the high-pull, or upright row, can develop hypertrophy in the yoke area, keeping it strong and healthy. It’s also good for our athletes as that’s the place you rack a barbell for a back squat- the more meat for cushion, the better!
CONDITIONING for Wednesday 2/24/2021
READ: Hockey Has a Gigantic-Goalie Problem – The Atlantic
WATCH:
In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.
These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!
IN-GYM WORKOUT for Tuesday 2/23/2021
a. Warmup
Complete 2-3 times
20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU
then BURGENER WARMUP. 3-5 trainer-led reps
b. Strength
EMOM x 10 do snatch + OHS twice, then
EMOM x 5 do 2 snatches
c. Conditioning
AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)
READ: Why Our Food Needs to Use Less Water – BBC
WATCH:
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