We’re adjusting our programming for the week to reflect the hot weather we’ve been having. Since we’ve been around 100 degrees today will be about joint health and pump rather than some heavy breathing.
Hydrate! Eat! Maybe take a rest day! Stay cool and we’ll see you soon.
WORKOUT for Monday 6/28/2021
Warmup
Row until told otherwise then
– Tabata thrusters, empty barbell
– Tabata top-to-top pushups
– Then HSPU ladder of 4 rounds of 1-2-1 reps
Workout
4:00 tempo front squats, 15-30kg
4:00 Z-press, 15-30kg
4:00 good morning, 15-30kg
3-4×20-30 strict pushups
3-4×12-15 JM press
3-4×5-8 HSPU/HSPU neg
3×21’s pullups, spotted
3×21’s (Zottman) bicep curls
3×21’s Lu raises
This weekend will be HOT. Please please please be mindful of how you’re feeling, working out or not. Stay hydrated and cool and be smart about sun exposure.
WORKOUT for Friday 6/26/2021
Warmup
2 rounds of 5 pullups, 10 pushups, 15 air squats
1 round of 12 deadlifts, 9 hang power cleans, 6 jerks
Repeat until told otherwise. Add weight to your barbell every round. HSPU strength ladder of 6 rounds of 1-2-1 reps.
Workout
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. 2×20/35/50+lbs DBs. Compare to 4/1/2021. Post time to whiteboard!
Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.
WORKOUT for Wednesday 6/23/2021
Warmup
AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round
then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps
Strength
5 back squats every 2 minutes for 5 rounds, then
Conditioning
10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees
Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.
a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.
WORKOUT for Monday 6/21/2021
Warmup
AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)
then the handstand pushup ladder: 4 rounds of 1-2-1 reps
MetCon
3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups