CONDITIONING for President’s Day, Monday 2/15/2021
READ: How Random People Have Managed to Get Leftover Coronavirus Vaccines – Vox
WATCH: 10k kettlebell swings in a month worth it?
Join us at 10am on Zoom for Yoga with IVAN.MVMT! Login to PushPress for Mtg details.
Otherwise try this workout:
CONDITIONING for Sunday 2/14/2021
CONDITIONING for Saturday 2/13/2021
Remember that hydration is that much more important for either temperature extreme: tons of importance is skewed towards sunny heat, but let’s remember that frigid cold also requires you to stay hydrated throughout the day. Cramming 20oz of water in the matter of seconds means nothing, especially if you’re comprised of 50% coffee like myself.
If you struggle staying hydrated try drinking 8oz+ of water every hour on the hour. It’ll make you a little more active by making you visit the bathroom more often, keeping you warm.
Stay safe and warm this weekend!
CONDITIONING for Friday 2/12/2021
READ: The Science Behind Miracles – Outside Online
WATCH:
I hope you’re loving all the slam ball work!
IN-GYM WORKOUT for Thursday 2/11/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex (pushup + bottom-only burpee + burpee)
– Slam ball
– Pogo hop (single? multiple? variable?)
– Cossack squats (stand up b/t or stay low?)
– Med ball clean (quickness in reception)
– Plank pull over (use MB)
b. Strength
EMOM 5 (1-2-1) pullups
Establish a heavy 5-rep front squat in 12:00
*Challenge* Take the barbell from the ground?
c. MetCon
AMRAP in 9:00
18 shoulder-to-overhead
15 hang power clean
12 front squats
9 thrusters
Rest 3:00 then
AMRAP in 8:00
7 T-pushups
6 pullups
5 jumping squats
4 box jump overs
Use a Hyperlite/15/20kg barbell. Post score to blog comments or your journal.
READ: Tim Cook Pivots to Fitness – Outside Online
WATCH:
CONDITIONING for Wednesday 2/10/2021
READ: Why Was It Easier to Be Skinny in the 1980s? – The Atlantic
WATCH:
Too often do people complain about not being able to breath. Was the workout hard? Probably. Was the athlete efficient in taking in air and utilizing it for energy? Probably not. With more-focused respiration practice see how you can improve your physical, mental, and emotional states by taking the same care in breathing as you would the setup and execution of a barbell lift.
I started the book Breath: The New Science of a Lost Art last week and I’ve been using the STATE app for a couple of years now. I’m actually really surprised more people aren’t talking about it- it provides you four different breathing routines after you take some initial tests and adapts said routines to your current level. Check them out below!
IN-GYM WORKOUT for Tuesday 2/9/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex
– Slam ball
– Pogo hop
– Cossack squats
– Med ball clean
– Plank pull over
b. Strength
E2MOM x2 do 1-2-3-2-1 pullups as strict as possible then
Every 1:30 for 8 sets perform 3-5 snatch-grip push presses
* Scale down to proper push press
** Can add an overhead squat at the end of each set if you want a challenge
c. MetCon
AMRAP in 15:00
10-20-30-40-50-etc row calories
5-10-15-20-25-etc t2b
The goal here to pull strong and fast when on the rower, then manage your grip and reps for the t2b. You have to go hard and fast to see how far you can get. Post score to blog comments or your journal.
READ: Breath: the New Science of a Lost Art by James Nestor
WATCH:
