IN-GYM WORKOUT for 2/5/2021
a. Warmup
For 8-12 minutes all with a single DB/KB
– 30 Skip Overs
– :30 Goblet Squat Hold
– 20 slam ball
– 20 arch-ups
– 20 swings
– 5/5 1-arm Deadlift
– 5/5 Tall kneeling 1-arm press
b. Strength
E2MOM do 1-2-3-2-1 pullups for 2 rounds, then
Establish a heavy 8-rep bench
c. Conditioning
“LYNNE”
5 rounds for max reps
max unbroken bench press
max unbroken pullups
Post score to comments!
d. Stretch
1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow
LISTEN: How to Get the Most Out of Your Training – Corpus Animus Podcast
WATCH:
Rolling out the triceps or praying the workout is over sooner than later?
CONDITIONING for Wednesday 2/3
READ: Mat Fraser: “Why I’m Retiring” – Morning Chalk Up
WATCH:
IN-GYM WORKOUT for Tuesday 2/2/2021
Class 12
a. Warmup
With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press
b. Strength
every minute on the minute do 1-2-1 pullups for 4 rounds, then
10 front lunges every 1:30 for 10 rounds
c. Conditioning
As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans
12/20/24” box, 8/14/20lbs ball. Post score to comments!
READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen
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RSVP for class info on PushPress!
CONDITIONING for Monday 2/1/2021
BIFROST
Max reps in 7 Minutes of
30 jumping jacks
20 (weighted) dips
10 Devil’s presses
If you have the room and equipment for it, try double unders in place of the jumping jacks. Single dumbbell would be easiest for both the weighted dips and the Devil’s presses. Share score to comments!
READ: The Best Face Mask is the One That Fits – Vox
WATCH:
You’ve heard the spiel before: your hip flexors are tight due to the sitting we do all day. These tissues tighten up due to not moving around, or by not being challenge to their fullest (strength and range of motion) regularly.
The psoas is a muscle that joins the upper half (specifically the lower spine) of the body to the lower half of the body (pelvis). This muscle is part of a group of muscles that are responsible for hip flexion- think of picking your knee up for walking, running, or jumping. Also squats and lunges and more.
We do our best to take care of it and undo all the sitting through hip stretches like the long lunge, Samson stretch, chair/sofa stretch, and simply by standing completely in all of our exercises whenever hip extension is in demand.
You may have seen me bring the PSO-RITE* to the gym. Maybe you’ve tried it- it’s awesome because you can self-manipulate these tissues on your own. Think of going to a massage therapist as they have multiple tools to their arsenal: the macro forearm (foam roller*), the medium palm (lacrosse ball*), and the micro fingertips (Theracane*), depending on needs. The fins on the Pso-Rite act as the blade of a hand formed by the fingertips.
That said you could also use this on the inside of the scap, the back, quads, calves, really anything that needs a sturdy, firm hand.
*These are affiliate links that don’t add any cost to you.
YOGA for Sunday 1/31/2021
Log onto PushPress to get the Zoom room details
AT-HOME WORKOUT for Sunday 1/31/2021
REMINDER: Our Zoom KETTLEBELL CLASS is back on the schedule- Mondays at 6pm!
IN-GYM WORKOUT for Saturday 1/30/2021
a.
:30 on, :10 off
– Deficit Reverse Lunge
– Ground-to-Overhead
– Russian Twist
– Bump-Facing Burpee
– Calf Raise
Repeat for 3 total rotations.
b.
EMOM do 1-2–1 reps x 5 rounds
c.
DEADLIFT every 90 seconds do 2-3 reps for 15 minutes
– Focus on maximum tension before the pull. TIGHT! If the pull isn’t silent, the tension wasn’t there.
– Double overhand and hook-grip the entire time. Let’s get the thumbs conditioned for this.
d.
50 strict presses for time. Every break do 5 bar-facing burpees
– The barbell starts on the ground, no rack for the workout.
– Can rest overhead or in rack position, but anything else results in a 5 burpee penalty.
– Bar should be loaded to approx 50% of a 1RM. Can also do 45/30/20kg.
Post results to comments!
HIIT for Saturday 1/30/2020
Support local and go see our neighbors at Pettirosso. If you’ve been taking any classes we’ve handed these out to you. If you’re not currently taking classes come grab one during any of the equipment rental times!
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Each card has some extra info on the back, including the card’s number and a place for your name (not valid until written in!)
CONDITIONING for Friday 1/29/2021
WATCH: 14-Year-Old Benches 405lbs!
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