Zoom today and Sunday! Sunday has different stuff heads up! Sorry for the huge post and the scrolling, I’m gone in Portland this weekend teaching a Level 1 for HQ! Second time this year! Whoa.
Friday Zoom Times: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
Sunday Zoom!
BT3 ON SUNDAY at 5:00pm
Zoom ID: 874 1222 5401
No passcode 🙂
Friday’s Workout:
Max Rounds in 15 minutes of:
20 Alternating Pistols, or pistol progression
10 Stink Bugs
20 Candlesticks
20 Lying Leg Raises
Warm-up!
OK Guys, take smooth rounds working to warming:
Hollow Rocks
Knee Push-ups
Wall Squats (Squat Therapy Style)
The spend some time practicing each move. Work through the pistol progression to find the place where it works really well for you and then also if you have pistols, do enough of the progression to get really warmed up. For the stink bug, think hard about whether or not using the basic regular push-up won’t be a better workout for you. The stink bug is really tough on the shoulders, and especially the internal rotation of the shoulder! Be smart here guys! The combination of Candlestick into Lying leg raise is meant to be brutal 🙂 You’re welcome!!
Rowing:
:30 on / :30 off for 10 rounds with 5 minutes easy at the start and finish
Saturday’s Workout:
Max Rounds in 14 Minutes of:
12 Wall Squats, low and slow
75 Russian Twists
10 Chair Dips
12 Wall Squats, low and slow
75 Russian Twists
10 Clapping Push-ups
Warm-up!
Easy Rounds, enough to get the blood flowing and the joints happier:
Side Planks
Push-up Pluses (shoulders forward and back, while elbows stay straight)
Dip Supports
Walking Lunges and/or Air Squats
Check out the moves after that, practice your pistol progressions, something soft enough for the Russian twists, and then stable enough for the dips. Blast away at rounds team!!
Rowing:
7 Rounds of:
70 Seconds ON
70 Seconds OFF
First two rounds, try to be below your 500m pace, then try to stay within 5 seconds of it for the rest 🙂
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