Tag Archive for: BLM

Friday 6/5

Say it again for the people in the back

Today we have a LIVE follow-along workout at 4:30pm PST on our YouTube. Click here for that video link. 

SESSION for Friday 6/5/2020

Buy-in: Read Ta-Nehisi Coates’ The Case For Reparations for The Atlantic. Subscribe to Pod Save the People wherever you listen to your podcasts. Donate to good causes.

Workout:

AMRAP in 20:00
3-6-9-12-15-etc of
odd-object thrusters
weighted situps
pogo burpees

Post score to comments.

Cash-out: Check out this website by a 17-year old which is a great resource for you to get through this weekend.

(Idea taken from @BlackPowerCleans. We will write out a special workout for tomorrow to perform in solidarity.)

2nd Serving- Need More Work? (Stamina-Bias)

5:00 AMRAP of power snatches, immediately into
4:00 AMRAP of power cleans, immediately into
3:00 AMRAP of shoulder-to-overhead, immediately into
2:00 AMRAP of deadlifts

Ideal loading is 61/43/29kg.

HSPU Strength Ladder:

every 2:00 x3 do 1-2-3-2-1 reps

READ: James Mattis Denounces the President, Describes Him As a Threat to the Constitution – The Atlantic
WATCH:

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Wednesday 6/3

If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.

STAY SAFE CAPITOL HILL.

Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!

 

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