I don’t know what happened but seemed as if I feel off the deep end and just quit blogging.
I can say that the end of the school year was quite busy. Guess you forget quickly how busy life normally is when life hasn’t really been normal in a year and a half.
Off to the gym this morning and see how many are there?? Nope – not many about 7 of us. But Reanna and Evan were there! Great to see them. I hadn’t seen them in a long time.
“Let fate find us prepared and active. Here is the great soul – the one who surrenders to fate. The opposite is the weak and degenerate one, who struggles with and has a poor regard for the order of the world, and seeks to correct the faults of the gods rather their own.” – Daily Stoic June 18th
GENERAL WARM-UP (~12:00)
TIPS
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
0:10 Rest
0:10/0:10 Single leg lateral hop
0:10 Rest
0:30 Spidermans
0:10 Transition
0:30 Updog to down dog
0:10 Transition
0:20/0:20 Side plank with rotation
0:20 Clap jacks
0:10 Rest
0:20 Mountain climber, feet to the outside of hands
0:10 Rest
0:20 Single leg lateral hop
0:10 Rest
0:30 Inchworm + push-up
0:10 Transition
10/10 Lying dynamic hamstring stretch
0:10 Transition
10/10 Single leg pike compression
SKILL AND BUILD UP (~10:00)
Power Snatch Progression (A) (~5:00)
2 Rounds, *First round with a with PVC, second round with an empty barbell:
3 Lands
3 Lands with bar overhead
3 Behind the neck push jerk
3 High hang power snatch
3 Hang power snatch
3 Power snatch
Build-up (~5:00)
3 Beat swings
3 Power snatches
3 No push-up burpees
3 Knee raises or toes to bar
3 Power snatches, workout weight
3 Burpees
WORKOUT (~15:00)
For time:
7 Rounds (could only do to just starting the 6th round – when it has been so warm and humid I struggle breathing and being able to lift. Today was one of those days.)
7 Toes to bar (hanging knee raises – these were actually easier! I could actually do 7 without falling off the bar!)
7 Power snatches (95lbs/65lbs) (I started with 65# as I can snatch up to 85# – but I just couldn’t do it today. I ended up being at 55# to do them)
7 Burpees (my burpees are pathetic! I really don’t think they will ever get better. I’m fat and slow. But I still did them. It was ju
Notes This workout uses a low number of reps per round to promote intensity. The toes to bar are intended to be performed unbroken but short breaks are acceptable. The power snatch load is intended to be light enough where at least a few unbroken rounds can be completed before transitioning to small breaks or even quick singles. Strive for a consistent and steady pace on the burpees. Faster times for this workout will be under 9:00 while all can strive to complete a variation in under 15:00.
MOVEMENT AND EQUIPMENT OPTIONS
Toes to Bar *Knee raise, use a band here if possible. *Lying toes to a barbell.
Power Snatch *Reduce load or perform a hang power snatch.
Burpees *Reduce reps or perform a no push-up burpee.
Minimal Equipment Options Dumbbells Available
7 Rounds for time
7 V-ups
14 Single-arm dumbbell snatches, alternating
7 Burpees Bodyweight Only
7 Rounds for time
15 V-ups
10 Burpees to a 10″ target
ACCESSORY WORK (~12:00)
3 Rounds NOT for time
10-12 Incline dumbbell bench press, 0:03 lowering phase (20# db set = back on wall ball)
0:30 Rest
20 Banded triceps pushdowns
1:00 Rest
Notes The first round can be a warm-up round and the final 2 rounds are intended to be challenging.
Nice to finish out the week. Now I was going to take the day off and go to garage sales but it’s raining. Maybe I’ll drop O off to run and go to work and then see how it is.
Have a great day and a great afternoon!
What other exercise can you do today? Even, how many steps can be done today??
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