BODYWEIGHT
quick minimalist workouts
Week 3 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
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"
HELPFUL RESOURCES:
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