Tuesday, 5/26/2020

A. AMRAP in 20 minutes of: 5 power cleans (105/155) 10 ghd sit ups 15 push ups 20 double unders B. From Guru’s Chest Part A: 5 sets of 5 reps of back squat at 70-80% Part B: 5 rounds for time, 10 minute time cap 20 kettlebell swings 8 ring dips Modifying: If you modify and finish in less than 5 minutes, do extra rounds until you pass 5 minutes. Back squats: Tempo squats: 5 sets of 5 reps, with light or no weight, 3 seconds down, 3 seconds at the bottom, 3 seconds going up. Flex everything, keep the best form you possibly can the whole time. If you get to any position in less than 3 seconds, slow down! If it is taking you longer than 3 seconds to get into a postion DO NOT SPEED UP. Finish whichever part you are on at the speed you started it, wait until the next rep to try and speed up. Taking more than 3 seconds on a single part is OK, taking less than 3 is not. Really work on figuring out how fast you need to move to hit 3 seconds exactly. Kettlebell swings: Romanian deadlift: using whatever LIGHT weight you have. Romanian deadlifts are like good mornings except you’re holding weight (with straight arms). BEND YOUR KNEES a little bit, don’t keep your legs completely straight. These target your glutes more than regular deadlift. Good mornings: unweighted. Fold your arms in front of your chest and snap up to a straight position. Ring dips: Bench dips: you can use a chair, bench, box, whatever. Keep... read more

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