Friday, 5/1/2020

Day 46 of the stupid coronavirus shutdown A. Front squats 4×4 @ 90% B. As many rounds as possible in 35 minutes 200m run 5 strict pull up OR 8 chest to bar 5 strict press OR 10 push press, medium weght 50-60% 30 weighted russian twist (hold a weight in your hands) 10 burpees rest 1 minute A short run and a few pull ups 😉 Aim for at least 6 rounds. The run is short, try to get through it as quick as you can. Doesn’t need to be a full on sprint, but don’t take it easy. Keep your feet a little bit in front of you through the pull ups, accomplish that by keeping your guts flexed :). Straight back, straight legs, its harder to do it this way but you’ll get so much more out of them. Strict and push press are another place to think about keeping your back straight. Arching your back lets you get more chest involved but its bad for your back, be nice to your back. Use a press weight that you can go unbroken every round. Use as much or as little weight in the russian twist as your want. Try to focus on using your abs and obliques (side abs) to twist from side to side. It can be easy to throw the weight around with your arms and have your body just follow the weight. We want our midsections doing the work! Don’t worry about going as fast as you can with the burpees. By the time you get to them, you’ll probably be a little...

Thursday, 4/30/2020

Day 45 of the stupid coronavirus shutdown. A. From Guru’s chest Every 4 minutes for 40 minutes 200m run 10 dumbbell/kettlebell deadlift, light 30-35% 10 bent over rows, light 10 v ups Enjoy the warm weather with some running 🙂 There is a little bit of running today, figure out where 200 meters (round trip) is for you and get ready to see it a few times 😉 In the deadlifts really keep your shoulders engaged and pulled away from your ears. Between these and the bent over rows, your arms are going to get pretty tired. Fight that fatigue, keep a nice strong upper back, don’t round! Together with the deadlifts, the bent over rows are going to get tough. In the later rounds your arms aren’t going to want to work right and your glutes/hams might not want to work right either. If/when it gets hard to do these well, stand up, take a couple breaths, do neutral back, get everything engaged and go back into them. Really try to have nice strong shoulders and glutes in the last few rounds 🙂 Try to touch your toes in the v ups today. At least in the first few rounds, make your abs do some serious work. Try to keep your legs as straight as you can as well. That way you really have to get up there. Scaling: Summary: keep the run, drop the reps on everything else. Try not to scale the run, it isnt that far at a time. If you want to lower the reps for one movement more than 2, you should lower...

Tuesday, 4/28/2020

Day 43 of the stupid coronavirus shutdown A. Front squats 6×2@80% B. From Guru’s chest Part A: 5 sets of 4 reps deadlift, heavy 70-80% Part B: As many rounds as possible in 10 minutes Increase reps for all movements by 2 each round 2 push ups 4 sit ups 8 air squats No breaks, go as fast as you can! Keeping track of how many reps you need to do each round can be a little difficult in this one. Get some pennies and make sure you keep track of what you’re doing 🙂 Stand up nice and straight, focusing on the glutes in the deadlift. These aren’t about going as fast or as heavy as possible, they’re about lifting a decent weight with good form. Make sure your glutes and hamstrings are feeling these today. If your back is bothering you, grab a phone, take a video, see what your form looks like. Look in front of you in the push ups. If you’re looking down at the ground you’re probably going to end up rounding your back, we don’t want that. Look at a point 6 inches in front of you, keep your back nice and straight. Keep your butt on the ground the whole time during the sit ups. You’re going to need to relax your core at the bottom of the sit up to do this. Your abs shouldn’t be completely flexed the whole time, you want to loosen them up and then tighten them when you are actually sitting up. This way you are going through the full range of motion and giving...

Monday, 4/27/2020

Day 42 of the stupid coronavirus shutdown From Guru’s chest Part A: 5 sets of 4 reps front squat, 70-80% Part B: Every 4 minutes for 16 minutes 400m run 4 bent over rows, heavy 10 goblet squats, heavy A quick welcome back from the weekend 🙂 Try and keep your elbows up as high as you can in the front squat and pay attention to what your back is doing. If you’re feeling stress/aches/pain in your lower back take some time to set up netural back before you squat. Engage your butt, guts and shoulders/upper back. Engaging your lats and scapula muscles keeps your upper back solid, which makes your lower back have to do less work and should help with keeping your elbows up. Make sure you warm up and stretch before running. If you’ve been sitting around a lot at home, your muscles, ligaments and tendons are going to be tighter than normal. If you haven’t figured out distances for running, now is a good time, its going to be a million degrees this week and there is more running comming up :). You can map out runs here https://www.freemaptools.com/ if you need a site for that. We’re looking to build some strength with these rows today, go as heavy as you can while keeping good form. You aren’t helping yourself if your back is rounding, you’re standing up too tall (not hinged far) or you’re swinging your hips all over the place. Keep everything nice and solid, focus on using your lats like crazy to move the bar. Just like everything else today, think about...