While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer.
This will be all too important when we get to MURPH in May.
IN-GYM WORKOUT for Saturday 4/17/2021
LYNNE
5 rounds for max total reps
Max-rep bench press, .7BW/BW
Max-rep pullups
Each round should be scored in your journal. Post total bench press reps/total pullups.
READ: Regular Exercise May Help Protect Against Severe Covid – NY Times
WATCH:
IN-GYM WORKOUT for Friday 4/16/2021
Warm Up
– Row 1:00 at each stroke rate: 16/24/32/24/16. It’s not about moving slower, it’s about resting between strokes longer.
– Dislocates to wait for rest of the group
– Junk Yard Dog warmup
– 50 slam ball or pullups or hang squat clean with MB
MetCon
70 strict presses for time
– 15/30/45kg
– every break do 5 burpees-over-bar
Once completed move immediately into 10 sets of 10 reps of perfectly-vertical kettlebell swings
Post TIME to whiteboard.
READ: Your Burnout Is Unique. Your Recovery Will Be, Too. – HBR
WATCH:
Both the pushup and the burpee require the torso to make contract with ground at the “bottom” of the exercise.
CONDITIONING for Thursday 4/15/2021
HELA
MAX REPS in 10:00
30 plate hops
20 Russian twists
10 ground-to-overhead
Rest 2-3 minutes and repeat if you need more volume, otherwise follow along with the cool down stretches. Post score to comments/journal!
READ: “I Do Not Trust People in the Same Way and I Don’t Think I Ever Will Again” – SLATE
WATCH:
Shoulders stay forward of the barbell until the bar reaches mid-thigh!
IN-GYM WORKOUT for Wednesday 4/14/2021
Preparation
Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36
then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball
MetCon
AMRAP in 10:00
10 pullups
20 pushups
30 slam ball
rest then
AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees
Post both scores (total reps) to whiteboard.
READ: An Aging Face and Why It Doesn’t Matter – TIME
WATCH:
CONDITIONING for Tuesday 4/13/2021
CONFRONTATION
every minute on the minute for 21 minutes
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
READ:
WATCH:
IN-GYM WORKOUT for Monday 4/12/2021
Rowing 1:00 at each stroke rate: 18, 24, 30, 36 then Junk Yard Dog followed by 50 slam ball for time
every minute on the minute for 20 minutes:
a. 15 bell ball
b. max calorie row
then
for time:
40 front squats, 30/50/70+kg
40 handstand/hand-release pushups
Post time to whiteboard and journal!
Follow-Along Kettlebell Workout premieres at 6pm!
READ: Fauci Reveals Which Activities He Will and Won’t Do Now That He’s Vaccinated – INSIDER
WATCH:
Kettlebell Class for Monday 4/12/2021
