Thursday, 5/21/2020

A. AMRAP in 10 minutes of:

500 meter skierg

7 Front squats (95/135)

Rest 5 minutes

AMRAP in 10 minutes of:

7 pull ups

7 burpees

  • Two athletes will start with the skierg amrap. Clean machine well before the third athlete uses it.

B. Stay home workout from Guru’s ChestEvery minute for 10 minutes
5 power clean, medium 50-60%

Then, without stopping
Every 2 minutes for 10 minutes
5 deadlift, medium heavy 60-70%

Then, without stopping
Every 2 minutes for 10 minutes
5 strict pull up

So, you are doing 3, 10 minute emoms in a row, without stopping.

Power clean:
These can be done with a medicine ball or any other object(s) that you can clean safely.
Dumbbell power clean: with a dumbbell in each hand, because each hand is working on its own these can be very difficult with higher weights.
High jumping squat: a jumping squat but jump as high as you possibly can every time. Start doing 15 of these each time, if that gets to be too many, drop down to 10.

These can be done with any kind of weight you have, barbell, dumbbells, kettlebells, etc… If you use a lighter weight, increase your reps. You can use 1 or 2 kettlebells, 1 will be light, increase reps 🙂
Good mornings: without weight. Do as many as you can in 30 seconds. Keep your back straight, cross your arms in front of your chest and focus on those glutes/hams. At body weight it can be easy to just smash out a bunch of these without thinking, don’t do that. Work to keep your body in strong solid positions.

Strict pull ups:
Whatever you do, stay on the heavier/harder side, strict pull ups are about building strength.
Banded strict: if you have bands and a pull up bar.
Barbell pull up: if you have a barbell, a barbell rack and you feel safe doing pull ups on your barbell while its in the rack. The barbell needs to be high enough that you can hang from it without your butt touching the ground. Put your feet underneath you like you’re doing a squat. The more in front of you your feet are, the more this will become an inverted row.
Inverted row/Ring row: keep your body straigh the whole time, don’t let your hips drop at the bottom, stiff as a board! Also remember to keep your shoulders locked in place, lats engaged. Don’t let you’re shoulders come forwared when you’re at the bottom of the row.
Bent over row: the heaviest weight you can do the same amount of reps as the pull ups with, unbroken, with good form when you are tired. Good form means straight back AND hinging forward as far as you can (you should feel your hamstrings engage). If you’re barely hinged forward then this won’t be working the muscles we want it to.
Anything else from here: with heavier weight.