Author Archives: Cameron Hoppe

Workout 1-30-17

Shoulders, traps, lat focus

2 warm up sets then work to 3×3 at 90% of 1 rep max:
Push press
Narrow grip pull downs

3 rounds
8 Sumo High Pulls
8 Hang Power Cleans
8 each arm Viking press
8 FatMan pullups

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Workout 1-28-17

Powerlifting focus

2 warm up sets, then work up to 3×3 at 90% of 1 rep max:
Sumo Dead Lift
Bench Press
Back Squat

3 rounds with 1 min rest between sets:
8 Weighted Bar Dips
8 each leg Dumbbell Walking Lunges
8 each arm Heavy Hammer Curls

15 min Stair Climber
10 min stretch

Workout 1-26-17

Conditioning focus

Cross-Country Ski Machine to 3 mile equivalent

Limit as needed rest periods to 30 seconds:
25 pushups
10 pullups
30 situps
Row 500m
10 Dumbbell swings
10 Burpees over dumbbell
Row 500m
10 Dumbbell swings
10 Burpees over dumbbell
Row 500m
10 Dumbbell swings
10 Burpees over dumbbell
Row 500m
30 situps
10 pullups
25 pushups

15 minutes Yoga and planks

Workout 1-25-17

Conditioning focus due to lower back pain earlier in the week:

Walk 0.25 miles, Run 1.5 miles, Ralk 0.25 miles

4 rounds:
10 box jumps
10 bar dips
10 pull-ups
5 dumbbell thrusters

15 minutes stair climber (maintain HR between 150 and 170 bpm)
10 minutes stretch

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