Monday, July 29, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
ENDURANCE
This week we are focusing on much higher repetitions. This means you’ll need to choose a lighter weight option than you usually would for most exercises. Practice good form most importantly. :)
For today…
16, 20, 24, 28 reps each for AMRAP in 30 min - Go down the list in order performing each exercise for 16 reps, then rest as long as necessary before beginning the 2nd round at 10 reps.
Keep going until either 30 minutes runs out or til you get to 28 reps.
BREAKDOWN:
16, 20, 24, 28 reps each for AMRAP in 30 min
DB Clean to Rev Lunge (T)
DB Push-Up + Plank Jack + Row
DB Alternating Deadlift (T)
Broad Jump + High Knees
DB Clean to Rev Lunge (T)
Tips:
Start with light or moderate DB.
Hold DB in hand of the same side leg that will go back into the Rev Lunge.
Cleans are performed by squeezing your glutes and snapping your hips up as quickly as possible from the squat to standing. Your arm has minimize work to do.
Regression: Just the reverse lunge holding DB at shoulder.
Challenge: Heavier weight..
2. DB Push-Up + Plank Jack + Row
Tips:
Light DB’s to start.
Elbows angled back at 45 degrees for the pushups.
Back perfectly flat the entire time.
Feet wide for stability.
Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.
Challenge: Heavier DB’s or feet closer together.
3. DB Alternating Deadlift (T)
Tips:
Heavy DB.
Just like a normal deadlift, except you’ll alternate which hand is holding the dumbbell every time you stand.
Let hips and chest drop as you reach for the ground.
Press through heels, squeeze glutes, hamstrings and quads to stand.
Regression: Lighter DB.
4. Broad Jump + High Knees
Tips:
Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.
Land in a squat and immediately go into just a few high knees each side (count to 3 or 4).
Regression: Squat, then jog in place for a few seconds.