Tuesday 3/23/21

Warmup

Full Gyms

A1. Wedge Calf Reaches: 2 x 10/side

A2. Banded RDLs: 2 x 10

B1. Barbell RDLs: 5 x 10 @3010; rest 1 min

note-build in weight each set to a heavy 10 by the end.

B2. KB Lateral Swings: 5 x 10/10; rest 1 min

C. 3 rounds:

15 sec/side 90/90 -OR- Elevated Pigeon ISO Hold

15 Wall Calf Raises @45 Degrees

15 Wall Tibialis (Toe) Raises

D. 100 KB Swings for time.

Minimal is Maximal Gyms

A1. Wedge Calf Reaches: 2 x 10/side

A2. Banded RDLs: 2 x 10

B1. DB/KB RDLs: 5 x 10 @3010; rest 1 min

note-build in weight each set to a heavy 10 by the end.

B2. KB Lateral Swings: 5 x 10/10; rest 1 min

C. 3 rounds:

15 sec/side 90/90 -OR- Elevated Pigeon ISO Hold

15 Wall Calf Raises @45 Degrees

15 Wall Tibialis (Toe) Raises

D. 100 KB Swings for time.

Monday 3/22/21

Warmup

Full Gyms & Minimal is Maximal Gyms

A. AMRAP in 25 min, steady pace: (try for nasal breathing)

10/side Twisting Waiter’s Press

10 Box Jumps

200m Run -OR: Row 250m, Bike 500m, 80 Heavy or regular Rope Singles, 60 Jumping Jacks

10 Hanging Knee Raises 

5/5 DB Snatch to Windmills

200m Run -OR – same subs as above

B. One minute in each:

Hero Pose

Couch Stretch L/R

Standing Pike

C. 3 rounds for range:

5/5 Diagonal Stretch @3 sec holds each rep

5/5 Standing Hamstring Side Bends

5/5 Single Straight Leg RDLs

Mt Tabor Run 3/20/21

Mt Tabor, view from the run course.

Here’s the details of the test runs if you missed Saturday’s workout but want to do it:

Go to Mt Tabor Park, entering at the SE Salmon St entrance. Park and walk to the south end of reservoir No. 5 to the stone building.

The run starts there, going up the unpaved path up “Poison Oak Hill”. Stay straight, crossing the paved road. You’ll come to a very sharp curve, turn left and take the middle trail up the steep dirt path to the top. As you crest the hill, you’ll see a short set of stairs. Run up the stairs, stopping the timer as you reach the top of the stairs.

If you have a heart rate monitor, or other wearable that tracks HR, bring it. No worries if you don’t, it’s not essential. You’ll also need your own stopwatch or timer. If you carry your phone with you, then this can work if you don’t have anything else.

Check out the map below for the course. Then, complete the workout/test as follows:

1 – Staring at the stone building, walk up the course at a moderate to brisk pace. Get your time and average heart rate. (this is a warmup, plus you want to see the course at a slow pace first!)

2 – Walk back down.

3 – Run/Jog/Walk up the course, keeping your heart rate between 140-150 bpm at all times. You’ll need to walk at times, especially the top part. Get your time and average heart rate again. If you don’t have a HR monitor, go up only at a pace you can keep with nasal breathing. Get your time.

4 – Walk or Jog back down.

5 – Run up the course for time, as if it was a race. (be smart about your pacing!) Get your time, average HR, and max HR.

Post results of all 3 trips below if you have them, it’ll help me to see where everyone is at so I can design the next phase all the better. Good luck!

Friday 3/19/21

Warmup

+

5 rounds:

30 Jump Rope Singles 

4 Box Step-Overs -OR- Squat Thrusts

6 alt’g light DB Snatches 5-20 lbs

Full Gyms & Minimal is Maximal Gyms

A. 21.2 – for time, 20 min time cap:

10 DB Snatches

15 Burpee Box Jump-Overs -OR- 36” Broad Jumps 

20 DB Snatches

15 Burpee Box Jump-Overs -OR- 36” Broad Jumps 

30 DB Snatches

15 Burpee Box Jump-Overs -OR- 36” Broad Jumps 

40 DB Snatches

15 Burpee Box Jump-Overs -OR- 36” Broad Jumps 

50 DB Snatches

15 Burpee Box Jump-Overs -OR- 36” Broad Jumps 

B. 3 rounds, mellow pace:

30 sec Pike Shoulder Extension

10/side Tricep Ext’s

2 Wall Peels

5 Cat/Camel cycles

30 sec Hero Pose

Thursday 3/18/21

Warmup

Full Gyms

A. Rear Ft Elevated Split Squat ISO Hold: 1 x 20 sec/leg, go for heavier than last time.

B1. Heels Elevated Back Squat 1 1/4s: 4 x 3; rest 1 min

note-build up thru the 4 sets to heavy.

B2. Strict Chin-Ups/Wtd Chin-Ups: 4 x 3,2,1,1; rest 1 min

C. On a 2 min timer, accumulate quality reps of each:

Box Jumps -OR- 3’ Broad Jumps

KB Windmills

Straight Leg Curl-Ups

Bar Hang

Heavy Rope Singles

D. 2-3 rounds:

30 sec/side Elevated Pigeon

30 sec Pike

Minimal is Maximal Gyms

A. Rear Ft Elevated Split Squat ISO Hold: 1 x 20 sec/leg, go for heavier than last time.

B1. Heels Elevated Goblet Squat 1 1/4s: 4 x 6; rest 1 min

note-build up thru the 4 sets to heavy.

B2. Strict Chin-Ups/Wtd Chin-Ups: 4 x 3,2,1,1; rest 1 min

C. On a 2 min timer, accumulate quality reps of each:

Box Jumps -OR- 3’ Broad Jumps

KB Windmills

Straight Leg Curl-Ups

Bar Hang

Heavy Rope Singles

D. 2-3 rounds:

30 sec/side Elevated Pigeon

30 sec Pike

Tuesday 3/16/21

Warmup

+

Back Scale ISO left – 1 min

Bar Hang x 85% of best from last week 

Back Scale ISO right – 1 min

Full Gyms

A. Jefferson Deadlift: build to a heavy set of 5/side; rest as needed b/t sides & sets

—skill work – learn the KB/DB Ski Swing

B. 36-24-12 rep rounds:

Ski Swings

Pushups

C. Once through:

30 sec Hero Pose

max Band Pull-Apart ISO (or Prone Lift if no band)

30 sec Hero Pose

max Scap Pushup Plank ISO

10/side Kneeling Diagonal Stretch

1 min/side Couch Stretch

 Minimal is Maximal Gyms

A. DB/KB Jefferson Deadlift: 4 x 8/side; rest as needed b/t sides & sets

—skill work – learn the KB/DB Ski Swing

B. 36-24-12 rep rounds:

Ski Swings

Pushups

C. Once through:

30 sec Hero Pose

max Band Pull-Apart ISO (or Prone Lift if no band)

30 sec Hero Pose

max Scap Pushup Plank ISO

10/side Kneeling Diagonal Stretch

1 min/side Couch Stretch

Monday 3/15/21

Warmup

Full & Maximal Gyms

A. 3 rounds:

30 sec Anchored Lat Stretch

5/5 Standing Hamstring Side Bend

15 sec Wall Handstand – shrug tall

3/3 KB/DB Halos

50 Single Unders

B. 21.1 – For time, 15 min time cap: *see below for modifications

1 Wall Walk

10 DUs

3 Wall Walks

30 DUs

6  Wall Walks

60 DUs

9 Wall Walks

90 DUs

15 Wall Walks

150 DUs

21 Wall Walks

210 DUs

*sub Partial Wall Walks, or 5’ Bear Crawls if needed.

*sub Heavy Rope Singles, or 2” Lateral Hops for Double Unders.

C. 3 rounds easy nasal pace:

Jog 200m, or Row/Bike, etc

5/5 KB/DB Windmills

Friday 3/12/21

Warmup

Full Gyms

A. Once each:

25/leg Patrick Step-Downs

20/20 Side to Side squats

15 Bench/Chair Hip Thrusts

10 Band Good Mornings

B. Wide Stance Half Back Squats @22X1 tempo: work up to a heavy set of 5, then do 2 x 5 at ~10% less than that. Complete 3/side DB Front Press Rotations in your rest break between each work set.

C. 22-16-10 rep rounds:

Skater Squats (reps split between legs)

DB Thrusters -OR- Wallballs (if you have a med ball!)

D. 3 rounds for range:

5/side Standing Calf Reaches @3 sec each

5/side Diagonal Stretch @3 sec each

30 sec/side Elevated Pigeon

Minimal is Maximal Gyms

A. Once each:

25/leg Patrick Step-Downs

20/20 Side to Side squats

15 Bench/Chair Hip Thrusts

10 Band Good Mornings

Option 1: (if you have enough DB/KB/Sandbag weight to make these challenging)

B. Wide Stance Half Squats: 5 x 5 reps @22X1 tempo; rest 90 sec

Complete 3/side DB Front Press Rotations in your rest break between each work set.

Option 2: (if only lighter weighs/no weight available)

B. Lateral Squats: 5 x 5/side @22X1 tempo; rest 1 min

Complete 3/side DB Front Press Rotations in your rest break between each work set.

C. 22-16-10 rep rounds:

Skater Squats (reps split between legs)

DB Thrusters -OR- Wallballs (if you have a med ball!)

D. 3 rounds for range:

5/side Standing Calf Reaches @3 sec each

5/side Diagonal Stretch @3 sec each

30 sec/side Elevated Pigeon

Thursday 3/11/21

Warmup

Full & Maximal Gyms

A1. Bench Press  – OR-  Pushup variation: 3 x 12; rest 1 min

note-barbell, DB, or one arm DB all ok.

A2. One Arm DB/KB Rows: 3 x 8-12/arm; rest 1 min

B. Bar Hang: 1 x max time

C. 3 rounds:

Run 400m (or Row 500m/Bike 1k/150 heavy rope, etc)

15 Dive Bomber Pushups to Low Bear

15/arm KB Suitcase Deadlift + KB Row (1+1=1 rep)

D. Side Lying DB External Rotations: 2 x 8-15/side; RAN

Tuesday 3/9/21

Warmup

Full Gyms

A. Once each:

40 sec/side Wtd Single Leg ISO Hold w/Knee Raise

45 sec/side Single Leg Glute Bridge on Foam Roll

12 Band or Wtd Good Mornings

8/side Wall Rotational RDL

B. Deadlift: build to an 8 rep max over 3-4 work sets

C. 4 rounds:

Run 200m

10/10 Lateral KB/DB Swings

5/5 Leg Tucks

D. 3 rounds for range:

5/5 Crossleg Side Bends

5/5 Side Plank Hip Dips

3 Straddle to Stands

Minimal is Maximal Gyms

A. Once each:

40 sec/side Wtd Single Leg ISO Hold w/Knee Raise

45 sec/side Single Leg Glute Bridge on Foam Roll

12 Band or Wtd Good Mornings

8/side Wall Rotational RDL

B. Single Leg KB/DB Deadlift: 4 x 8/8 @3110 tempo; RAN

C. 4 rounds:

Run 200m

10/10 Lateral KB/DB Swings

5/5 Leg Tucks

D. 3 rounds for range:

5/5 Crossleg Side Bends

5/5 Side Plank Hip Dips

3 Straddle to Stands