Friday 10.20.2023

*Reminder: Our first Gymnastics Workshop with Coach Gabby is this Saturday! This first week will focus on Handstand Basics; it is intended for those who are newer to being upside down, but also good tips for anyone looking to improve their handstands. You will learn tips and tricks for handstand shaping, weight shifting, handstands against the wall, and walking.

This workshop is free for all members, and will take place at 10:30am.  Reserve your spot on Zen Planner!

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*Coach’s Notes: Today’s Part A has a goal of building to a 3-rep max Semi-Sumo Deadlift. Only lift as heavy as good mechanics will allow. If you are not looking to go heavy on the Deadlift today, the other option will provide a more balanced strength session.

“FITNESS” & “PERFORMANCE”

A. Take 15 minutes to build to today's 3-RM Semi-Sumo Deadlift
Suggested Loading Scheme
*Set 1 – 5 reps @ 50% of possible 3-RM
*Set 2 – 3 reps @ 75% of possible 3-RM
*Set 3 – 2 reps @ 85% of possible 3-RM
*Set 4 – 1 rep @ 90-95% of possible 3-RM
*Set 5 – Test 3-RM
*Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 2-3 minutes between lifts.

OR

Three sets of:
Barbell Hip Thrust x 6-8 reps @ 3011
Rest 45 seconds
Half Kneeling Single Arm Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Against a 3-minute clock, complete:
30/24 Calorie Echo Bike (2-minute cap here)
Max Reps of Ground to Overhead (135/93 lb) or Dumbbell Ground to Overhead

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total