Mon 20FEB23
- Austin O'Neal
- Feb 19, 2023
- 1 min read
BODYWEIGHT
quick minimalist workouts
Week 2 of 6
@slow tempo; 30sec; rest 30sec x 3
+
5 Push Ups
20sec Tuck Hold
x2-3 sets
+
Chaturanga Hold: Accum 30sec
Split Squat Hold: Accum 30sec/leg
+
@4010; max repeatable reps; rest 90sec x 4
max repeatable reps/leg; rest 90sec btw legs x 4
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
HELPFUL RESOURCES:
Not sure what a specific exercise is?
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