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Wed 01MAR23

BODYWEIGHT

quick minimalist workouts

Week 3 of 6


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

+

x 2-3

+

Glute Bridge Hold: Accum 60sec

+

@3013; max repeatable reps; rest 90sec x 3

B. 12min EMOM

min 1: 20sec Dolphin Push Ups

min 2: 20sec Dolphin Push Thru's

min 3: 20sec Dolphin to Plank

*Goal is the same reps/set for each movement.

-OR-

*If modifying:

Perform Max Repeatable Reps with a harder variation

@3010; rest 90sec x 3

C. 3 Sets:

10sec Side Plank HOLD, right

10sec Side Plank HOLD, left

+

@20,24" w/ weighted backpack; 15min AMRAP




BUILD

add muscle, build strength, feel energized


DELOAD WEEK

A. Incline Dumbbell Bench Press:

10-8-6

rest 2 min

- 8-9 RPE.

(3 sets)

B. Smitch Machine Split Squat:

10-12 reps/leg; rest 90 sec btw legs x 3

- Can do without the smith machine if you'd like.

- 7-9 RPE.

C1. Dual KB Sumo Deadlift:

12-15 reps

rest 60 sec

- 6-8 RPE.

C2. Wide Grip Seated Cable Row:

12-15 reps

rest 60 sec

-6-8 RPE

C3. Forearm Side Plank:

30-45 sec/side

rest 2 min

x3 sets for C's


ATHLETE

evidence-based, high-intensity functional fitness


A. Deadlift

5 reps TnG Every 90 sec x 5 sets

- 65-70% light and speed based

B. Push Jerk

2 reps; rest 2-3 min x 4 sets

- 75-80% speed based

+

@ HIGH SUSTAIN

2.5 min AB

rest 2.5 min

2.5 min Row

rest 2.5 min

2.5 min AB

 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


Questions? Scores?

** Put them in the comments below **




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