CONDITIONING for Thursday 10/7/2021
Attending this Saturday’s 10am workout will end with some libations in celebration of National Coming Out Day on Monday!
WATCH: After yesterday’s conversations about sissy squats and limbo…
WORKOUT for Wednesday 10/6/2021
5 rounds for time:
10 alternating DB press
10 DB burpees
10 DB squats
Rx = 2×35/50lbs
Post times to whiteboard!
WATCH:
In a proper kip (and beat kips) we can see the body hit a global arch by using the rig’s post as a plumb line. The sequence for any hanging kipping motion would be hang > arch > hollow > hip crease > hip extension > rep.
WORKOUT for Monday 10/4/2021
Wall walks, inverted still ring skills, beat kip progressions
deadlift 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
for time:
120 double unders
60 kettlebell swings
30 pogo burpees
60 pistols, alternating
120 double unders
Post time to whiteboard!
READ: On Reverse Hypers – Westside Barbell
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 10/3/2021
WORKOUT for Saturday 10/2/2021
Front squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
*3 tag jumps, (12” above reach) between each set
12-9-6 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 35/60kg
5:00 rest, then
9-6-3 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 50/80kg
Post times to whiteboard!
WATCH/LISTEN:
WORKOUT for Friday 10/1/2021
hip extensions/reverse hypers, dips, and the bicep opener compex
every 2 minutes on the minute x 5 sets:
snatch + 2 overhead squats
5-6 rounds:
35/50 calorie row
3-4 (full) snatch, 80%+
2:00 rest
Post results to your journal!
READ: Running For Beginners: A Guide to Building Confidence & Keeping Routine – BOX ROX