Friday
WORKOUT oF THE DAY
Warm Up:
1 Set:
1-3 min row/bike/run/jumping jacks @ EZ pace
10 Boot Strap Squats
30 seconds PVC External Rotation Stretch
10 Alternating Lunges with Thoracic Rotation
10 Prone Lift Offs
A. Every 60-75 seconds x 5 sets each side (10 sets total) - Big KB Complex
1 - Left Arm: Kettlebell Clean + Kettlebell Hang Clean + Kettlebell Push Press + Kettlebell Front Squat + Kettlebell Thruster
2 - Right Arm: Kettlebell Clean + Kettlebell Hang Clean + Kettlebell Push Press + Kettlebell Front Squat + Kettlebell Thruster
B. 2 sets:
Deadlift @11X1, 8 reps (8/10 RPE)
rest 2 minutes between sets
C. 12 minute AMRAP
250m row/200m run
12 KB Deadlifts
8 KB Front Squats
4 Strict Pull-Ups
D. 3-4 rounds:
30 seconds row/bike/run @easy pace
30 seconds deadbug movement
30 seconds row/bike/run @easy pace
30 seconds anti-rotation plank hold
SCALED/LIMITED EQUIPMENT
Warm Up:
1 Set:
1-3 min row/bike/run/jumping jacks @ EZ pace
10 Boot Strap Squats
30 seconds PVC External Rotation Stretch
10 Alternating Lunges with Thoracic Rotation
10 Prone Lift Offs
A. Every 60 seconds x 5 sets each side (10 sets total) - Big DB Complex
1 - Left Arm: Dumbbell Clean + Dumbbell Hang Clean + Dumbbell Push Press + Dumbbell Front Squat + Dumbbell Thruster
2 - Right Arm: Dumbbell Clean + DumbbellHang Clean + Dumbbell Push Press + Dumbbell Front Squat + Dumbbell Thruster
B. 2 sets:
35 seconds DB Romanian Deadlifts - constant movement, same weight as last week
Rest 2 minutes between sets
C. 12 minute AMRAP:
200m run
12 DB Deadlift
8 DB Front Squats
4 DB Bent Over Rows @40X1
D. 3-4 rounds:
30 seconds row/bike/run @easy pace
30 seconds deadbug movement
30 seconds row/bike/run @easy pace
30 seconds anti-rotation plank hold
COACHES NOTES
A. We are starting off Friday with a Big Kettlebell or Dumbbell Complex! Make sure you watch the daily video to see how this one flows. If you are good with KBs/DBs and single arm movements, feel free to work heavy here! But be aware, the volume will start to sneak up on you.
B. This is our second week of conventional deadlifts. We are doing 8 reps for 2 sets at an 8/10 RPE, so heavy but not a max. Same for the light equipment workout but with Dumbbells. 11X1 means you are resetting between each rep. Rest 2 minutes to make sure you are completely recovered!
C. For the AMRAP today, the preference would be a rower if you have it! Otherwise running or biking is fun. We are combining KB/DB deadlifts and front squats with strict pulling. For most people, the front squats will be the limiting movement with the KB/DBs. So choose your weight appropriately there. Meredith would probably use 35-44lbs kettlebells here which is on the lighter side for her. But the volume is sneaky and front squats are especially challenging. The intention of the workout is to move through it, not get stuck on weights that are a little on the heavy side. For the strict pull-ups, you can scale those to banded pull-ups, negative pull-ups, or body rows.
The light equipment version of the AMRAP will see the pull-ups replaced with DB rows with a four second tempo. This will be challenging as you get deep into the workout so make sure you are bracing your core and being honest with that tempo!
D. We will finish up with a nice cool down with easy cardio, deadbugs, and plank holds.
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