Friday and Forthcoming Weekend!

Zoom on Friday and Sunday for BT3

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:

At times 0:00, 3:00, 6:00, 9:00 and 12:00 do a round, rest the remainder

20 DB/BB/Cinder Block Front Squats

20 Down Dog to Leaning Rests

20 Leg Raises (add weights/band if you can do 20 in a row)

 

 

Advice:

The Front Squats are good, work the depth and feel as upright as you can!

The Down Dog to Leaning Rest, smash ‘em.

The Leg Raises: we’ve been doing plenty of these, it’s time to load them, either with a DB (don’t drop it on yourself!!!) or with a band.  Load it up and work hard at these and that’ll be fun.  If you can’t get all 20 in a row, good 🙂

 

Warm-up:

I think warming up with some Squat Therapy reps intermingled with pass-throughs and some 90-90’s is just darn smart.  Stretch the hamstrings to make way for the leg raises and the down dogs, and you should be good to go!

 

 

Friday’s Rowing:

3 Minutes for Max Meters

Rest 4:30

2 Minutes for Max Meters

Rest 3:00

1 Minute for Max Meters

Rest 1:30

Row 2 Minutes Max Meters

Rest 3:00

Row 3 Minutes Max Meters

Rest as needed.

 

Saturday’s Workout:

27-21-15-9 for time of:

Cleans with something interesting, plate, sandbag, tool box, DB etc. odd objects are cooler than barbells

Lying Shoulder Drill

Crawl Plank Steps

 

 

 

 

Warm-up:

Start with tight little arm circles until you just can’t take it no mo’

Then take it to all fours and work some Cat/Cow back bendy bits

Let’s do some Donkey Kicks and Fire Hydrants (leg out to the side) until the gluties are warmetated

Leg Swings front back and side to side

Next run this progression with something lighter than you plan on cleaning with today:

15 Deadlifts

15 Deadlift and Shrugs

15 Front Squats

15 Shrug Unders

15 Full Reps of the Clean

 

Then break out the big weights, and go for it!  Stay off the barbell if you can guys, this is greatly done with odd objects!

 

Saturday Rowing:

Row 1000m – put this within 10 seconds of your best 1k

Rest :40 Seconds

10 Rounds of :30 on, :40 off

Row 1000 – see how well you can do!

Rest as needed.