Tue 28FEB23
BODYWEIGHT
quick minimalist workouts
Week 3 of 6
A. Walk, Jog, Bike, Swim, Stretch, etc
@easy recovery pace; 10-30+min
BUILD
add muscle, build strength, feel energized
DELOAD WEEK
Rest, stretch, mobilize, and/or long aerobic (easy) cardio
ATHLETE
evidence-based, high-intensity functional fitness
A. Back Squat
Build to a moderate 3, 2, 1 within 7-8.5 RPE.
-Feel strong and fast throughout.
+
FT @ Hard Effort
12-9-6-3
BMU
HSPU - 2/3.5" def.
+
FT @ HARD Effort
1 mile AB
20 PS- 95/135#
1 mile AB
20 Squat Snatch- 125/185#
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
Join the ATOP Community on FaceBook
Not sure what a specific exercise is?
Questions? Scores?
** Put them in the comments below **