Wednesday, November 6

November 5, 2019

 

Three parts:
1. A simple conditioning effort to keep the engine primed for Friday.
2. Body Armor
3. Odd-Object Recovery.

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

My Fitness Pals (AMRAP - Rounds)

On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Calorie Assault Bike
Minute 4 - Rest

*20 rounds marks completion today
A very simple conditioning piece for the lungs and legs, but to reduce any sort of residual impact for Friday.
On the bike, the aim is to find a consistent pace across all five rounds. Aggressive, but sustainable.
On the DU and sit-up minutes, we are to be completed with the movement by the :50s mark. We can either modify our volume from the start, or time cap ourselves in the workout to ensure we are moving on at the proper times.

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 4 Sets:
7 Tempo Weighted Hip Extensions

Rest as needed between sets.

Tempo KB Deadlifts - This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.
Bench Press - Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).
Tempo Weighted Hip Extensions - Just like the tempo KB deadlifts, this is a tempo only down. Holding a plate across the chest after getting into the hip extension, it is a regular speed up, and tempo 5s negative down.

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