Friday 8/7

CONDITIONING for Friday 8/7/2020

“Working hard is important. But there is something that matters even more: believing in yourself.” -HP

Tabata glute bridges to Tabata Cossack squats

every minute on the minute x 30:00
a.) 16 overhead lunges
b.) 40 speed skaters
c.) 16 single leg squats
d.) 40 Russian twists
e.) 40 mountain climbers

This is a long EMOM. Every movement should take roughly 30-40 seconds of the minute allotted. If it’s taking longer, scale the reps to fit in that time frame.  To keep it simple, it was written so that each rep per side equals 1. Right leg, 1. Left leg, 2. etc. For example, you’ll do 20 mountain climbers on each leg in a round. Same for all the movements. For pistols, you can adjust squat depth use a chair or bench as a scale.  For the overhead lunges, use a medium to heavy weight. This can be a kettlebell, dumbbell, or household item like a bag of flour or a frying pan. If going overhead is challenging, scale by holding the weight in a rack position.

Pullup Strength Ladder (Week 6 of 12): EMOM x7 do 1-2-1 reps

READ: How ‘Good White People’ Derail Racial Progress – CNN