Ok, hopefully my internet connection is better today than it has been. Perhaps I just need to use my phone as a hotspot. So I did a Zoom update and things appeared to better but then as soon as Matt was explaining the workout, my audio kept cutting out. I left class, started my phone hotspot and then rejoined.

May 6 – Zoom 

Who will be venturing up today for this 5:30 a.m. workout…..Dave, Bob, Jeff, Heather, Lacey, Nikki, and me 

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build-Up
Front Squat Prep
2 rounds
10/10 quadruped rotations, slow
5 squat therapy reps
5 paused front squats

Build Up
0:30 row, bike, or run  (bike)
5 swings (with object being used in workout) (15lb db)
5 front squats (workout weight) (15lb db set)

Workout
Every 4:00 for 20:00 (5 sets)
15/12 cal bike or row (bike 1:00-1:15 – tried to stay with my speed between 18.5-20)
15 kettlebell swings (15lb db)
15 front squats (goblet squat with dumbbell) (used 15lb db set)

Core Accessory Work (10:00)
4 rounds NOT for time (could only do 3)
15 side plank dips, left (10, 10,10)
0:15 side plank hold, left
15 side plank dips, right (10,10,10)
0:15 side plank hold, right

Wow, I can’t believe I was able to get through that entire workout with the 15 lb dumbbells! I had the set of 10 lb ones sitting right next to me in case I needed them but I actually felt pretty strong. By the time I got to 8 or 9 squats I wasn’t sure I keep going but then I knew I was at the halfway point so keep going. Ok, I couldn’t breathe when I was finished doing them but I did usually get 1:45 or so to rest before I had to start the next round.

I guess you know it’s a good workout when you feel drenched.
Now to shower and get ready for work. Have a nice day everyone.

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