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! Â 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.
Recent Comments