Workout: 15 April 2024
Gym Workout
Warm up:
Try to get this warm up complete in less than 5 minutes:
5 rounds:
– 5 pull ups / jumping pull ups
– 10 push ups
– 15 deep perfect form air squats (hips far below knees, arms up / out or crossing your chest)
Workout:
- 30 Pistol squats (alternating legs, 15 each leg) (alternative: any of the pistol squat variations based on skill)
- Work up to a max bench press
- 3 sets of 2-3 bench press at 80%-87% of max from (2), rest as needed between each set
- 3 sets of 10 Bench press at 60% of max from (2), super set 3 sets of 12 Bent over rows (light weight, slow movements, pause 1 second with each full contraction)
- Metabolic: 3 rounds as fast as possible
– 21 Pull-ups (alternative: Jumping pull-ups – notice not chin-ups today)
– 21 Thrusters with just the barbell - Recovery jog 1 mile, preferably outside if possible
At Home Workout
Warm up: (similar to above: get this warm up complete in less than 5 minutes if possible)
5 rounds:
– 5 pull ups / jumping pull ups
– 10 push ups
– 15 deep perfect form air squats (hips far below knees, arms up / out or crossing your chest)
Workout:
- 30 Pistol squats (alternating legs, 15 each leg) (alternative: any of the pistol squat variations based on skill)
- 3 sets of 20 push-ups of whatever variation is difficult for you (clapping, 1-handed, chest to ground, etc), super set with 3 sets of 20 body weight rows / inverted rows
- 3 rounds as fast as possible
– 21 Pull-ups (alternative: Jumping pull-ups – notice not chin-ups today)
– 21 Odd-object Thrusters with light weight (< 45 pounds)