Fri 03FEB23
BODYWEIGHT
quick minimalist workouts
For Time @ SUSTAIN:
100 Walking Lunges
100 Sit-Ups
100 Glute Bridges
100 count Plank
*Divide and conquer as needed
BUILD
add muscle, build strength, feel energized
A. Deadlift:
5-5-5-5-5
rest 2 min
- 8-9.5 RPE.
(5 sets)
B. Weighted Strict Pull Up:
5-5-5-5-5
rest 2 min
- 8-9.5 RPE.
(5 sets)
C1. Decline Bench Press:
20 reps
rest 60 sec
-7-8 RPE.
- replicate hand spacing to that of what you DB bench
C2. Seated Leg Extension:
20 reps
rest 2 min
-7-8 RPE.
x2 sets for C.
C3. Weighted Side Bends:
20 sec/side @ consistent tempo, stay lighter
rest as needed
x3 sets
- NOT alternating this week.
ATHLETE
evidence-based, high-intensity functional fitness
"OPEN 17.5"
10 RFT
9 Thrusters- 65/95#
35 DU
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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