Too often do people complain about not being able to breath. Was the workout hard? Probably. Was the athlete efficient in taking in air and utilizing it for energy? Probably not. With more-focused respiration practice see how you can improve your physical, mental, and emotional states by taking the same care in breathing as you would the setup and execution of a barbell lift.
I started the book Breath: The New Science of a Lost Art last week and I’ve been using the STATE app for a couple of years now. I’m actually really surprised more people aren’t talking about it- it provides you four different breathing routines after you take some initial tests and adapts said routines to your current level. Check them out below!
IN-GYM WORKOUT for Tuesday 2/9/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex
– Slam ball
– Pogo hop
– Cossack squats
– Med ball clean
– Plank pull over
b. Strength
E2MOM x2 do 1-2-3-2-1 pullups as strict as possible then
Every 1:30 for 8 sets perform 3-5 snatch-grip push presses
* Scale down to proper push press
** Can add an overhead squat at the end of each set if you want a challenge
c. MetCon
AMRAP in 15:00
10-20-30-40-50-etc row calories
5-10-15-20-25-etc t2b
The goal here to pull strong and fast when on the rower, then manage your grip and reps for the t2b. You have to go hard and fast to see how far you can get. Post score to blog comments or your journal.
READ: Breath: the New Science of a Lost Art by James Nestor
WATCH:
Taken early last year during one of our last Community Classes
We know that a number of people are ready to get into the gym for the first time in a long time, or that you may have been referred to us by friends or members of the gym. We also know that we haven’t had any FOUNDATIONS On-Ramp classes in a while.
Well the wait is over! We have a new series of classes coming for the uninitiated and the experienced alike!
We’d like to present SKILLS. We’ll have a rotation of six classes with a focus on improving at least one lift: deadlift, clean, back squat, shoulder-to-overhead, bench press, and snatch. Along with the lifts you’ll be introduced to different ways of warming up, and each class will also involve a conditioning workout that may or may not leave you panting hard.
Been in the gym for a while? Then you can still attend- our coaches know how to get you to the next level and you may possibly set a PR during these classes.
More details coming soon!
CONDITIONING for Monday 2/8/2021
SINDRI
max reps in 10 minutes:
10 double dumbbell deadlifts
20 pushups
30 Russian twists
READ: Don’t Underestimate the Power of a Walk – Harvard Business Review
WATCH:
Stretchy yet strong
YOGA for Sunday 2/7/2021
RSVP via PushPress for Yoga with IVAN.MVMT at 10am
READ: How to Be Angry – Psyche
WATCH:
HIIT at Home with Lauren, premiering at 10am!
IN GYM WORKOUT for Saturday 2/6/2021
a. Warmup
for 8-12 minutes all with a single DB/KB
30 Skip Overs
:30 Goblet Squat Hold
20 slam ball
20 arch-ups
20 swings
5/5 1-arm Deadlift
5/5 Tall kneeling 1-arm press
b. Strength
EMOM do 1-2-1 pullups for 5 rounds, then
c. Conditioning
for time:
500m row
20 alt DB snatch
30 hanging leg raise
20 alt DB snatch
500m row
Rest 2:00 and repeat. How many times can you get through this in 40:00? DB should be 20/35/50lbs or slightly heavier. Hanging leg raise can be any range of leg coming up, but preferably try knees-to-elbows or toes-to-bar. Post total rounds to whiteboard.
d. Stretch
1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow
READ: Bipartisan Legislation Introduced to Offer Gyms $30 Billion in Economic Relief – Morning Chalk Up
WATCH:
CONDITIONING for Friday 2/5/2021
for time:
50-40-30-20-10 double unders (Penguin jumps)
25-20-15-10-5 sumo deadlift high pulls
Post times to comments!
READ: Working Out with Mariners Strength & Conditioning Director James Clifford – Lookout Landing
WATCH:
IN-GYM WORKOUT for 2/5/2021
a. Warmup
For 8-12 minutes all with a single DB/KB
– 30 Skip Overs
– :30 Goblet Squat Hold
– 20 slam ball
– 20 arch-ups
– 20 swings
– 5/5 1-arm Deadlift
– 5/5 Tall kneeling 1-arm press
b. Strength
E2MOM do 1-2-3-2-1 pullups for 2 rounds, then
Establish a heavy 8-rep bench
c. Conditioning
“LYNNE”
5 rounds for max reps
max unbroken bench press
max unbroken pullups
Post score to comments!
d. Stretch
1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow
LISTEN: How to Get the Most Out of Your Training – Corpus Animus Podcast
WATCH:
Rolling out the triceps or praying the workout is over sooner than later?
CONDITIONING for Wednesday 2/3
READ: Mat Fraser: “Why I’m Retiring” – Morning Chalk Up
WATCH:
