Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.
Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.
Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.
IN-GYM WORKOUT for Wednesday 5/11/2021
Warmup
Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!
Strength/Technique
every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+
Conditioning
AMRAP in 20:00
100 double unders
60 lunges
20 pushups
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
In bell ball no ring means no rep! Time your shots accordingly.
SPECIAL ANNOUNCEMENT
Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes.
More options during the week for your fitness are here and will continue as we move forward through the pandemic. RSVP via PushPress now!
IN-GYM WORKOUT for Wednesday 5/5/2021
Warmup
The coach will lead you through THREE tabata efforts (20 seconds of work, 10 seconds of rest, for 8 rounds), resting no more than a minute between efforts.
MetCon
5 rounds for time:
15 calories
10 DB step-overs, 2×20/35/50lbs
Rest 5:00 then
5 rounds for time:
15 calories
15 wall/slam/bell ball
Post times to whiteboard.
WATCH:
The nordic curl is an exercise for the posterior chain of muscles including the hamstrings, glutes, and lower back. Strengthening this chain can prevent and reduce back and knee issues on top of all the other fitness benefits.
Before attempting a proper nordic where your legs are on a flat surface it would be good to try 2-3 sets of 15-20+ hip extensions on the GHD to see how much strength and stamina your backside possesses. If hip extensions are too easy try some hip ext+GHRs or single-leg hip extensions with the same amount of work.
The moment of regret