Monday 5.4.2020

*Live Classes on Zoom today @ 7am and 4pm.  Links can be found in the Facebook Group!

"HOME WORKOUT - LIMITED EQUIPMENT"

Warmup5 minutes at easy pace of:Inchworms x 6Spiderman Rotations x 3/sideAlternating Leg V-Ups x 12Air Squats with 2-second Pause in Bottom x 8A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 — 1 and 1/4 Split Squat x 4-6 reps each legStation 2 — Prone T Holds (5 seconds at the top, rest 2-3 seconds b/t reps) x 6-8 repsStation 3 — Single Leg Hip Bridge Variation x 6-8 each legStation 4 — Wall-Facing Handstand Hold 30-40 secondsB. Against a 60-second running clock, complete:4-6 Single Arm DB or KB Clean and Jerks (2-3 each arm)8-12 Goblet SquatsPlank Walk-Ups x Max Reps in Remaining TimeRest 60 seconds between sets, and complete five sets for max reps of Plank Walk-Ups.Choose a number of reps for the first two movements that will allow you to keep great technique, and have at least 15-20 seconds at the end of each interval to complete your Plank Walk-Ups (ie. the heavier the weight you have, the fewer clean and jerks and squats you will complete on in each roundC. Two sets of:30 Seconds of Couch Stretch Left Side30 Seconds of Couch Stretch Right Side30 Seconds of Pigeon Stretch Left Side30 Seconds of Pigeon Stretch Right Side

"HOME WORKOUT - With Barbell"

Warmup5 minutes at easy pace of:Inchworms x 6Spiderman Rotations x 3/sideAlternating Leg V-Ups x 12Air Squats with 2-second Pause in Bottom x 8A. Every 90 seconds, for 18 minutes (6 sets of each):Station 1 — Snatch Pull + Power Snatch + Hang Snatch + Overhead Squat (start at approximately 60% of your 1-RM Snatch and build as able)Station 2 — 4-6 Strict Pull-ups + 30 Second Hollow HoldB. Against a 60-second running clock, complete:6 Deadlifts4 Hang Squat Cleans2 Shoulder to OverheadPlank Walk-Ups x Max Reps in Remaining TimeRest 60 seconds between sets, and complete five sets for max reps of Plank Walk-Ups.Choose a load that will allow you to complete the complex with good mechanics, and allow for at least 15-20 seconds of Plank Walk-Ups at the end of each set.C. Two sets of:30 Seconds of Couch Stretch Left Side30 Seconds of Couch Stretch Right Side30 Seconds of Pigeon Stretch Left Side30 Seconds of Pigeon Stretch Right Side

"AEROBIC DEVELOPMENT"

3 minute run @easy paceinto40 Second Run @moderately challenging pace20 Second walkx 5 minutesRest 1 minutex 4-6 rounds (36-48 minutes)