Wednesday 10th June
Warm-up
Metcon (3 Rounds for reps)
3x AMRAP 3
3x SL Weighted Deadlift/leg
6x alt Pistols
9x Sit-ups
Rest 2 minutes
*Scale/Silvers sub in 6x Air Squats for Pistols if required
A 3 minute AMRAP? What the hell, this hardly even seems like work, well you hardly even need a brief for this! Oh, wait, sorry, 3 of them, with a 2 minute rest in between, that seem significantly worse. Ooh you’ve got options here, do you go full HAM (I’m channeling my inner Ryan here) on your first one, try to get as much air back into your body as you can and then do the same? Do you go steady and just keep moving? Do yo find a safe middle ground? Obviously the answer is go full HAM, it’s a sprint, it’s 3 minutes, you rest and do it again. Grown up trousers, every 3 minutes should be awful, the 2 minutes rest should feel like 20 seconds. There is no reason not to be an utter ruin after this, no reason at all.
3 single leg deadlifts per leg, use whatever weight you think you can manage, doing this under control with no weights is hard enough, keep the torso and rear leg in a line, don’t reach for the ground, keep the upper back as tight as you can a feel the tension build in the hamstring, speed is not your friend here, do 3 reps on 1 leg and then 3 on the other. No splitting reps.
Pistols, there are alternatives, so many of them, you know what you can do, these are made harder by the lockdown weight vest (the thin layer of matter coating your bodies depositted by booze and fridge grazing) but 6 is such a manageable number.
Sit ups, sweet, how easy is that? That’s your rest right there, try to batter through them though, speed is your ally.
Get sweaty people, it’s only 9 minutes of work.
3 single leg deadlifts per leg, use whatever weight you think you can manage, doing this under control with no weights is hard enough, keep the torso and rear leg in a line, don’t reach for the ground, keep the upper back as tight as you can a feel the tension build in the hamstring, speed is not your friend here, do 3 reps on 1 leg and then 3 on the other. No splitting reps.
Pistols, there are alternatives, so many of them, you know what you can do, these are made harder by the lockdown weight vest (the thin layer of matter coating your bodies depositted by booze and fridge grazing) but 6 is such a manageable number.
Sit ups, sweet, how easy is that? That’s your rest right there, try to batter through them though, speed is your ally.
Get sweaty people, it’s only 9 minutes of work.
Bring Sally Up warmup
https://youtu.be/6A2V9Bu80J4
2 rounds
20x Heel drives
5x Arabesques per leg
Pistol Progressions