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Wed 22FEB23

BODYWEIGHT

quick minimalist workouts

Week 2 of 6


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

+

x 2-3

+

Glute Bridge Hold: Accum 45sec

+

@3013; max repeatable reps; rest 90sec x 4

B. 12min EMOM

min 1: 30sec Dolphin Push Ups

min 2: 30sec Dolphin Push Thru's

min 3: 30sec Dolphin to Plank

*Goal is the same reps/set for each movement

-OR-

*If modifying:

Perform Max Repeatable Reps with last week's variation

@3010; rest 90sec x 4

Accumulate 3 min/side

+

@20,24" w/ weighted backpack; 6min AMRAP; rest 3min x 2




BUILD

add muscle, build strength, feel energized


A. Incline Dumbbell Bench Press:

3 reps; rest 2 min x 3

- 8-9.5 RPE and weight. Last set tough.

B1. Wide Bent Over Cable Row

3-5 reps; rest 60 sec x 3

- 7-8 RPE.

B2. Cable Pull Throughs

15 reps rest 2 min x 3

- 7-8 RPE.

C. Seated Single Leg Leg Extension:

5-7 reps/leg; rest 60 sec btw legs x3

-7-8 RPE.

D. Straight Arm Side Plank

30-60 sec/side; rest as needed x3


ATHLETE

evidence-based, high-intensity functional fitness


A. Hang Power Snatch

1 reps every 75 sec x8 sets

- Building per set to 85%. Stay fast and snappy.

B. Push Press + Push Jerk

Build to a moderate 1.1

+

3 Sets @ HIGH SUSTAIN

90 sec Row

rest 2 min

90 sec AB

rest 2min

 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


Questions? Scores?

** Put them in the comments below **




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