Mon 20FEB23

BODYWEIGHT

quick minimalist workouts

Week 2 of 6

Deadbug

@slow tempo; 30sec; rest 30sec x 3

+

5 Push Ups

10 Alt In Place Lunges

20sec Tuck Hold

x2-3 sets

+

Chaturanga Hold: Accum 30sec

Split Squat Hold: Accum 30sec/leg

+

A. Deficit Push Up

@4010; max repeatable reps; rest 90sec x 4

B. Front Foot Elevated Split Squat

max repeatable reps/leg; rest 90sec btw legs x 4

C. Sit Up, feet anchored

40sec AMRAP, rest 20sec x 8

+

Run

@last week's pace; 6min; rest 3min x 2

BUILD

add muscle, build strength, feel energized

A. Back Squat:

3 reps; rest 2 min x 3

- 8-9.5 RPE and weight. Last set tough.

B1. Wtd Chin-Up:

3-5 reps

rest 90 sec

- 7-8 RPE. Can stick with BW if needed.

B2. Seated Arnold Press

3-5 reps

rest 2 min

x3

- 7-8 RPE.

C. KB RDL:

@3111; 10 reps; rest 2 min x 3

- 6-7 RPE.

*Controlled full 3 sec lower + 1 sec pause in hang and extension.

D. 2 Sets

20 sec Plank, straight arm

5 Down Dog Knee to Triceps (right)

10 sec K2E Hold (right)

20 sec Plank, straight arm

5 Down Dog Knee to Triceps (left)

10 sec K2E Hold (left)

ATHLETE

evidence-based, high-intensity functional fitness

A. Power Clean & Jerk

1.1 every 2 min x 6 sets

- Stay fast and snappy. Low %'s and RPE (6-7.5)

B. 10 min EMOM

min 1: 8-12 HSPU

min 2: 8-12 C2B

C. 10 min EMOM

min 1: 6-8 Burpee BJO,sd- 20/24"

min 2: 30 sec AB @ 90% MAX

+

3 RFT @ HARD Effort:

7 PC-115/155#

5 S2OH

3 RMU

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HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

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