Minute 1: 15 Abmat Sit-Ups
Minute 2: 5 Burpee Pull Ups
Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95)
Minute 4: 10/7 Calorie Bike
*Don’t go over 70% intensity
Minute 1: 15 GHD Sit-Ups
Minute 2: 5 Bar Muscle-Ups
Minute 3: 5 Sandbag Cleans (150/100) (OR 5 Power Cleans 185/125)
Minute 4: 15/12 Calorie Bike
*Don’t go over 70% intensity
Don’t work for more than 40 seconds any minute
STIMULUS and GOALS
We are getting the blood flowing and some movement in without taxing us too much for 21.1!
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
3×10 Tempo bench over row 4:0:3:0)
5×5 Bench (225/240/250/240/225)
Rich performed 5 working sets of 5 (building throughout)
*His percentages were ~75% of 1RM
Superset with:
5×10 Bent over row
-then-
1x Max Reps Bench 185
4 Sets
12 Dumbbell Bench Presses (light/moderate weight)
12 lat pulldown (light/moderate weight)
4 Sets
12 seated row (light/moderate weight)
12 weighted hip extension (light/moderate weight)
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