Check your email for the announcement about our Memorial Day Walk-Through! You can do “MURPH” or “CINDY” on your own afterwards (;
WORKOUT for Friday 5/22/2020
a. 3 rounds of 8-12 1/2 kneeling one-arm DB press
(rest 30 seconds between sides, rest 1:00 between sets)
b. 3 rounds of 8-12 one-arm DB overhead squats
(rest 30 seconds between sides, rest 1:00 between sets)
c. 3 rounds of 8-12 single-arm DB snatch
(rest 30 seconds between sides, rest 1:00 between sets)
d. 6:00 of freestyle jump rope (start and EMOM :15 of high knees)
– Try butt kickers, bell, scissor, skier, straddle, straddle cross
e. (bottom-to-bottom) tabata air squats
f. 6:00 of freestyle jump rope (start & EMOM :15 of high knees)
Warming up includes squat and shoulder prep for all of the overhead positions today. Cooling down with static positions and twisting.
NO EQUIPMENT? NO PROBLEM! If you don’t have a jump rope you can practice penguin jumps and still change up your footwork. All of the dumbbell work can be done with a backpack loaded to medium-heavy weight, but be mindful of your pack’s security. Alternatively you could use a jug of water, or a really strong shopping bag loaded lightly- focus on technique and control rather than intensity.
NOTES: Body building pieces at the beginning. The presses need to be light, if tool being used is too light, tempo the eccentric (negative portion). The idea is that the pressing will activate the entire shoulder to maintain stability for the rest of the day. Might find some biases between sides. Presses will help with that. The kneeling part is for stability. If you are standing, likely you will shift from one side to the other. Go as strict as possible. Overhead squats are suppose to be difficult, it is hard to squat and hold your hands over your head, these will help alleviate those biases and strengthen the midline and shoulder/hip girdles. Putting them on a timer will force athletes to move, and focus on the task at hand. This will also be good teaching moment to focus on good positions and cues. Snatching is for power development and stamina. Move on to the skipping rope to bottom to bottom squats then back around to the skipping rope to round out the day.
2nd Serving: Need More Work? (Strength-Bias)
3:oo of band high pulls
3:00 of bicep curls
3:00 of overhead tricep extensions
HSPU Strength Ladder: 1 round of 1-2-3-4-5-4-3-2-1 reps
The few kettles we had left at the gym yesterday. Come rent one!
WORKOUT for Thursday 5/21/2020
every 3 minutes on the minute x 4
12 double dumbbell push press
12 double dumbbell front squats
12 double dumbbell deadlifts
then
every 4 minutes on the minute x 3 do 12 Devil’s Press
then
2 rounds: every 5 minutes on the minute do 9 Hellmakers
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
Warmup is midline stamina and stability work, cool down is hip flexor stretching.
2nd Serving: Need More Work? (Endurance-Bias)
6x400m at 70% effort. 2:00 rests between, then
6x “long hill”- find a hill that you know has a mean incline, but is doable as long as you apply your strength into climbing hard. Reset walk to recover and repeat.
800m cool down jog. Stretch arches, calves, and hip flexors.
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps
Warmup with intervals of movement patterns and bodyweight exercises to get the blood pumping through them muscles! Followed by a little mobility work to check the positional patterns we’ll challenge in today’s workout.
21-15-9 reps for time:
med ball squat cleans
med ball thrusters
med ball overhead squats
med ball sumo deadlift high pull
2nd Serving: Need More Work? (Strength-Bias)
With a pair of dumbbells hold one arm at half range then complete 8 full range-of-motion reps on the other arm. Alternate sides for 3 total sets per side.
Then complete 12 to 15 dips on whatever you can do dips on. Rest 1:00 minute and repeat for a total of 3 sets.
Finally complete 12-15 reps of the forward delt raise. Rest 1:00 then repeat for two more sets.
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
For the full at-home guided session please sign up for the Workout Prep videos on ZenPlanner!
SESSION for Monday 5/18/2020
Death by Devil’s Press, medium-loading
immediately into
Death by Thruster, medium-loading
Share weight used and further completed minutes to comments.
NOTES:
Warm up is a plethora of bumper plate core exercises and the post-workout after the second serving is 30 supine Scorpions with 3-second pause at end range.
The “Death By” format is using a clock and doing one rep through minute one, two reps through minute two, three reps by minute three, and so on and so forth until you cannot complete the required amount of reps before the beginning of the next minute.
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12reps Glute Bridge DB Press (light)
rest 30s between arms, 30s between sets
+
3 x 8-12reps Single arm Z-Press (light)
rest 30s between arms, 30s between sets
+
3 x 60s Banded Plank (thin)
rest 30s between sets
Join us at 10am for Mots of Muscle leading a HIIT class on Instagram!
SESSION for Saturday 5/16/2020
WARMUP
15:00 of easy-medium intensity
400m run or running movement patterns*
10 squats- vary style every round
10 situps- vary style every round
10 good mornings- vary style every round
Stretch what’s tight then treat yourself to something quiet and relaxing: epson salt bath, meditation, ice cream, laying out in the sun. Unplug and enjoy some time away from tech.
On this weekend’s cooking class (1pm Sunday on Instagram Live) you can catch Coach Dave making
Homemade Pasta, Spring Vegetables, Beurre Blanc
First we’ll demonstrate proper pasta dough making, rolling and cooking. Then depending on what veggies are available, show prep and cookery of them. Then we’ll make the sauce and put it all together for a nice meal!
Pasta Ingredients
2.25 cups all-purpose flour
6 egg yolks
1tsp olive oil
water
Spring Veggies (example: asparagus, nettles, fiddleheads, radishes, lettuces, & greens, oyster mushroom, fava beans and heirloom tomatoes)
Beurre Blanc sauce Ingredients
1/4 cup white wine (dry)
1/4 cup white wine vinegar
shallot
1/3 cup heavy cream
salt & pepper
butter
SESSION for Friday 5/15/2020
Today will be the last day we post our full lessons. Please RSVP for the Workout Prep videos on ZenPlanner.
WARMUP
a. Joint Prep
b. ’27 Squats’ Routine
WORKOUT
3 x 8-12 (per arm)
1/2 Kneeling 1 arm Db Press (light)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm alternating Db Snatch (heavy)
rest 1min between sets
+
EMOM x 12
a) 50 Bicycle Kicks
b) 50 Mountain Climbers
c) 50 Russian Twists (total)
d) 50 Shoulder Taps
NO EQUIPMENT? NO PROBLEM! Load up a backpack, starting light and gradually making it heavier.
a. Joint Prep – Particular attention to hinge and hip movements
b. McGill’s Big Three
c. 3 rounds, ramping up speed each round of
5 Air Squats
5 Push Ups
5 Sit Ups
5 Dive Bomber Push Ups
5 Hip Thrusts
WORKOUT
3 rounds for max effort:
10 tuck jumps
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
10 Burpees
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
5 Devils Press (heavy)
5 mannmakers (heavy)
2:00 rest
COOL DOWN
5 min Straddle, focus on breathing, inhale through nose, exhale out mouth.
NO EQUIPMENT? NO PROBLEM! Load up a backpack for lifting.
2nd Serving- Need More Work? (Endurance-Bias)
800m run at moderate pace, 1:00 rest
400m run at moderate pace, 1:00 rest
600m run at moderate pace, 1:00 rest
2:00 rest
2 rounds of a 400m run at moderate pace, :40 rest
2 rounds of a 200m run at moderate pace, :40 rest
2 rounds of a 300m run at moderate pace, :40 rest
2:00 rest
4 rounds of a 200m run at moderate pace, :20 rest
4 rounds of a 100m run at moderate pace, :20 rest
4 rounds of a 150m run at moderate pace, :20 rest
Total = 5400m run. Can do a rowing version at 1.25x distance. 2x that distance on a bike. Or in a pool.
