Day 32 of the stupid coronavirus shutdown.
A. Front squats
6×6 @ 80%
B. From Guru’s chest
Part A:
5×3 back squat 70-80%
Part B:
As many rounds as possible in 16 minutes
Increase the deadlift reps by 3 every round
9 dumbbell/kettlebell deadlift 30-40% (12-15-18-etc…)
3 chin ups
30 mountain climbers
Finish the round you are on when time is up
I wasn’t expecting this to hit my shoulders as hard as it did, I was feeling them pretty good at the end of this 🙂
Only the deadlift reps go up every round, the chin ups and mountain climbers will be the same every round.
Use 2 dumbbells/kettlebells in the deadlift if you can.
Focus today on keeping your upper back and shoulders engaged in the deadlift. Push your shoulders away from your ears and keep them there for every rep. When you get tired, its going to be really easy to relax your shoulders and let them collapse toward the ground, fight this! Keep those shoulders locked in and your back straight the whole time.
Chin ups are pull ups with an underhand (supinated) grip. Your palms are facing you instead of away from you. You get to use more bicep in these than a normal pull up, they should feel a little bit easier. Your hands shouldn’t be wider than about shoulder width on the bar, dont go wide with these (That would feel awful).
Try to keep your hips at the same height during the mountain climbers, don’t bob up and down. Crunch your guts 😉
Scaling:
Summary: lower the weight on the deadlift, 2 chin ups
Not much to scale today.
Go with a lower weight in the deadlift and really fly through them (with decent form).
Do one less chin up, if you’re going lower than this, think about modifying.
30 mountain climbers isn’t that many, doing less just gets you back to deadlifts faster 😛
Modifying:
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.
Dumbbell/kettlebell deadlift:
Barbell deadlift: 30-40%. Focus on keeping your shoulders and upper back engaged today.
Good mornings: no weight, start at 15 reps, you will get through these faster than weighted deadlifts. Back straight, slight bend in the knees, hinge at the hip as far over as you can, snap up straight. Cross your arms in front of your chest.
Chin ups:
Bent over barbell row: underhand (supine) grip. Put a medium weight on the bar.
Bent over dumbbell/kettlebell row: make sure you are pulling the weight toward your hip crease, not toward your chest, we want this to work your back not your biceps 🙂
Anything from here https://www.youtube.com/watch?v=doBykp7TftY
Mountain climbers:
Any quick burst of cardio, about 15-20 seconds worth.
Burpees: 4 reps.
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