Mon 27FEB23

BODYWEIGHT

quick minimalist workouts

Week 3 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

DELOAD WEEK

A. Back Squat:

10-8-6 reps

rest 2 min

(3 sets)

- 8-9 RPE.

B. Lat Pull Down:

10-12 reps

rest 2 min

x3 sets

- 7-9 RPE.

C1. Tall Kneeling DB Press:

12-15 reps

rest 60 sec

- 6-8 RPE.

C2. Prone Hamstring Curls:

12-15 reps

rest 60 sec

- 6-8 RPE.

C3. Plank:

60 sec HOLD

rest 2 min

x3 sets for C's

ATHLETE

evidence-based, high-intensity functional fitness

A. Squat Snatch

1 reps every 45 sec x 8 sets

- Fast and snappy reps. 6-8 RPE.

B. 10 Sets:

Every 90 sec-

2-3 RC-15'

+

FT @ HARD Effort

20-15-10

G2OH- 95/135#

Burpee BJO, sd- 20/24"

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