WEDNESDAY, MAY 1ST
Performance Warm-up
Easy 10 mins on bike or rower
3 easy rounds of:
10 empty bar front squats
10 empty bar push press
10 walking lunges
Bike or row for 10 cals
If you have any lingering tightness… spend 5-10 mins stretching those areas before and after the workout.
Strength
5 sets of 10 reps… DB bench press
*The goal is to get as close to failure at 10 reps as possible.
Performance Notes
As my good friend Peter would say… “there’s no travel time during this workout.” What that means is you’re going to have the barbell in your face the whole workout. This could be good or bad for you. And it’s going to be more effective for you if it’s bad. Sorry!
Performance
3 rounds for time:
25 front squats @95/65
25 push press @95/65
25 walking lunges @95/65
Scaled Performance
3 rounds for time:
25 front squats @65/45
25 push press @65/45
25 walking lunges @65/45
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Optional Conditioning
30 mins of easy rowing. Just get it done.
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Fitness Notes
Those pistols will get tricky after the lunges, but keep your form with a tight core, and truck through them.
Fitness Warm-up
Easy 10 mins jog
3 easy rounds of:
10 air squats
10 push ups
10 walking lunges
Run 100m
If you have any lingering tightness… spend 5-10 mins stretching those areas before and after the workout.
Fitness (bodyweight)
3 rounds for time:
25 alt pistol squats
25 push ups
25 jumping lunges
Scaled Fitness
3 rounds for time:
25 air squats
25 push ups on knees or toes
25 walking lunges
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Kettlebell/Dumbbell
3 rounds for time:
25 goblet squats @70/53
25 1 arm shoulder to overhead @70/53 (split reps evenly between arms)
25 walking lunges @70/53 (KB/DB can be carried anywhere you want)