This morning we have HIIT on IG LIVE with Mots of Muscle!
Sunday morning at 10am we have Yoga with Ivan on Zoom
Sunday afternoon at 1pm we have Cooking with Dave Live on Instagram!
SESSION for Saturday 4/25/2020
BLACKJACK
for time:
20 deadlifts, 1 bent over row
19 DL, 2 BOR
18 DL, 3 BOR
…
3 DL, 18 BOR
2 DL, 19 BOR
1 DL, 20 BOR
Every round makes a total of 21 reps. The weight should be light. Rx would be 43/29/20kg.
2nd Serving- Need More Work? (Endurance-Bias)
The interval workouts build speed, but this workout will improve your stamina to run faster more efficiently. The key is to run at the right effort (your “red line”) so you can raise your threshold—the point at which your body shifts to using more glycogen for energy.
Run this workout once per week and at least two days away from the interval run. If you are new to running speed workouts, alternate this workout with the interval workout every other week so you are running one hard workout per week. Take note of your pace as you progress, as you will cover the mile more quickly as you improve.
Walk two to three minutes to pre-warm your body.
Run 10 minutes at an easy effort to warm up.
Repeat three times:
Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, A.K.A. your red line).
Follow with walking two minutes to catch your breath and recover (take more time if needed.)
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps
READ: Seattle Will Close 6 More Miles of Streets – The Seattle Times
WATCH: A two-week ab challenge is coming Monday!
Workout with Boots at 4:30pm PST:
This weekend’s events!
Today at 4:30pm the video above premieres on YouTube. Tonight at 6:30pm will be Champagne Friday on Zoom with Ron. Tomorrow (Saturday morning) at 10am Team Mots of Muscle will be leading a HIIT class on Instagram Live. Sunday at 10am Ivan will be leading a Vinyasa Yoga class on Instagram Live. Then later that day at 1pm will be Dave’s Cooking class on Instagram Live.
I’m sure you can figure out your shopping list from the recipe below.
From Dave: This recipe is really delicious and can be used as a base for other types of muffins/breads. I’ll demo the proper mixing technique and bake a straight up banana bread and I’ll explain the different types of fillings to add to the mix.
SESSION for Friday 4/24/2020
This was the last qualifying workout for the Last Freak Standing online competition. The top athletes got into the low 300s (mid round of 20). This one is easily doable at home and if done correctly, will really get the heart rate up!
WARMUP
– Squat mobility for 5:00-8:00
– 3x :15/side of Elevated Samson Stretch
– Run through 3 rounds 10 reps for each of the movements in today’s workout. Medium pace the first round, moderate pace the second round, and sprint pace the third round. Evaluate how you feel and game plan your attack.
Getting your heart rate up before a short workout like this is important so the body isn’t shocked when it hits the ground running at the start of the workout.
Let your heart rate come down before starting the workout clock.
WORKOUT
AMRAP in 8 minutes:
2-4-6-8-10-etc…
air squats
alternating Reverse Lunges
burpees
Share your score to the comments!
2nd Serving- Need More Work? (Endurance-Bias)
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Repeat the following three times:
a. Run one minute at a hard but controlled effort in the red zone followed by one minute easy walk or jog.
b. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover.
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
READ: United in Movement Rallies the Community to Raise $400 Thousand – Morning Chalk Up
WATCH: Wear face masks to protect yourself AND others. Let’s minimize this potential for contact so we can get back to “normal”.
Reverse Hyper and Glute-Ham Developers
SESSION for Thursday 4/23/2020
WARMUP
Jump rope for 8-10 minutes, trying to switch up your jump every :30 or so. If you don’t have a rope apply the same techniques to the Penguin Jump. Focus on keeping a straight, tight body line.
then 3:00 of nasal-breathing burpees
then 2:00 in a steady pace of 10 deadlifts and 10 upright rows with your object.
Put these two movements together smoothly for some sumo deadlift high pulls. Here’s what it looks like with a band.
WORKOUT
for time:
50 double unders
25 sumo deadlift high pulls, 24/16/12kg
40 double unders
20 sumo deadlift high pulls, 24/16/12kg
30 double unders
15 sumo deadlift high pulls, 24/16/12kg
20 double unders
10 sumo deadlift high pulls, 24/16/12kg
10 double unders
5 sumo deadlift high pulls, 24/16/12kg
NO EQUIPMENT, NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
10:00 time cap. Share your time to the comments!
2nd Serving- Need More Work? (Strength-Bias)
complete and partition however you can:
150 banded overhead tricep extensions
150 banded bicep curls
then
100 jumping lunges
100 good mornings
100 presses
HSPU Strength Ladder: every minute on the minute x 5 do 1-2-1 reps
READ: Gov Inslee Announces Washington’s Recovery Plan – Governor.wa.gov
WATCH: Premiere at Thursday morning at 8am
Anyone else miss these?
SESSION for Wednesday 4/21/2020
WARMUP
20 scap pushups
3x 1:00 planks
20 Cossack squats
20 Wall squats: how close can you get your chest to a wall when squatting
then practice the workout skills
WORKOUT
for time:
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
then 100 goblet squats, 50/35# or 24/16kg then
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
Share your overall completion time to comments!
No Equipment? No Problem!
Find something heavy to hold in front of you for the goblet squats.
2nd Serving: Need More Work? (Endurance-Bias)
Two-Minute Intervals:
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Run 6 x 2 minutes at a hard but controlled effort in the red zone.
– Follow every two minutes of hard running with one minute walking and one minute jogging easy to catch your breath and recover.
– Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1
READ: Are Face Masks the New Condoms? – NY Times
WATCH:
Our old set
WORKOUT for Tuesday 4/21/2020
Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups
NO EQUIPMENT? NO PROBLEM!
Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups
A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.
Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!
2nd Serving: Need More Work? (Strength-Bias)
150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.
HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1
READ: You Should Read This Tale About the First Arnold Classic – BarBend
WATCH:
Coach Sarah
If you didn’t already see our weekly email here’s our schedule this week:
Also if you didn’t see our IG Live Q&A we have a ton planned for release on our social channels, thanks to you all and your continued support.
WORKOUT for Monday 4/20/2020 (LIGHT UP!)
Rx OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 jumping lunges
– Min 5: 21 Russian KB swings
QUIET NEIGHBOR OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 step up burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings
NO EQUIPMENT OPTION
Using a bag or backpack with books or cans of food:
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 jumping air squats
– Min 3: 15 push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings or SDHP, depending on the complexity of the weighted implement
Post your score to comments!
2nd Serving – Need More Work? (-Bias)
If you didn’t do yesterday’s 5k for time, do that instead. Our every-other-day-Endurance-bias-work will train specifically to improve your 5k time. You can adapt this into rowing and skiing as well.
- Walk two to three minutes to pre-warm your body.
- Run 10 minutes at an easy effort to warm up.
- Run 8 x 1 minute at a hard but controlled effort in the red zone (see chart below).
- Follow every minute of hard running with one minute walking to catch your breath and recover.
- Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1 reps
READ: Some Thoughts About COVID-19 and Weightlifting – Catalyst Athletics
WATCH:
Calvin at the catch
WORKOUT for Sunday 4/19/2020
5k run/row for time
Post time to comments!
HSPU Strength Ladder: EMOM x4 of 1-2-1 reps
READ: 5k Training For Runners – The Run Experience
WATCH:
