It’s Week 2 of the squat cycle! If you have a true 1RM then you should try the following percentages: 50/5, 70/3, 80/3, 90/3, 90/3+
WORKOUT for Wednesday 6/16/2021
Warmup
Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar
then the HSPU Strength Ladder: 2 rounds of 1-2-3-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Strength
BACK SQUAT E2MOM x 5. Last set is for 3 or more reps (keeping 1-2 reps in the tank)
Conditioning
For max total reps:
0:00-4:00 max double unders
4:00-7:00 max hang power snatch, 29/43kg
7:00-9:00 max toes-to-bar
9:00-10:00 max pogo burpees
Rest as directed by coach then repeat again. Post score to whiteboard!
WATCH:
CONDITIONING for Tuesday 6/15/2021
:30 work, :10 rest for 6 rotations:
– dead snatches
– shooter pushups/plank
– clusters
– Russian twists
immediately into max Devil’s press in 3 minutes
Post results to comments!
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If you have a kettlebell at home you can emulate the wall ball movement with this substitute:
Swing and release, pressing down on the handle so the bell flips toward you. Catch with open palms in a front rack position then squat down. After coming all the back up press your arms to lockout as you toss the bell up and out. Grab the handle and ride it down between the legs to the high crotch catch and repeat.
Obviously, don’t try it indoors if you’re not comfortable with the hand-release. It’s a great exercise to challenge not only your stamina, but to your hand-eye coordination.
WORKOUT for Monday 6/14/2021
Warmup
Perform 5-8 reps of each until told otherwise:
– 3-part pausing muscle clean
– Push press
– Good morning
– Bent-over row
– Burpee over bar
then the HSPU Strength Ladder: 4x 1-2-1
Strength
Thruster max in 10:00
Conditioning
Kinda “16point4”
AMRAP in 15:00
55 deadlifts, 50/75/110kg
55 bell ball, 8/14/20lbs
55 calorie row
55 HSPU/Z-press
Compare to 3/22/21. Post results to whiteboard.
READ: Exercising Your ‘Neck Flexors’ Is the Little-Known Secret for Reducing Neck Pain – Well + Good
HIGH INTENSITY INTERVAL TRAINING for Sunday 6/13/2021
Premiering at 9am with the most specialest of guessssts!
Then join us for YOGA with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info!
We’re going with OPEN LANE and SINGLE-OCCUPANT LANES again today!
WORKOUT for Saturday 6/12/2021
Warmup
:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull
then the HSPU Strength Ladder: 5x 1-2-1
Workout
5 rounds for time:
400m run
30 wall ball push press, 14/20lbs
30 box jumps, 20/24””
Post score to whiteboard!
READ: Scarecrow Will Reopen for Browsing, Kremwerk Will Reopen for Raving, and Linda’s Does Drag Now – The Stranger
Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.
WORKOUT for Friday 6/11/2021
Warmup
:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull
then the HSPU Strength Ladder: 2x 1-2-3-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Workout
every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls
The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!
WATCH:
CONDITIONING for Thursday 6/10/2021
HYPOTENUSE
1:30 work, :30 rest
– deadlift
– hang power clean
– kneel-to-stand
– shoulder-to-shoulder
3 rounds for max total reps.
If you don’t have a sandbag you can fill up a duffle bag or back pack! Post results to comments.
READ: Slevio Portable Gym Timer with magnetic spine – Amazon
