Tuesday, 1/11/22

logos

First time? Check out the Training and Warmup Guide HERE

A) Kettlebell Windmill

3x6 ea side

demo

*Use DB if no kettlebell

B) Front Squat

7x2 with a 1-sec pause at the bottom each rep. Build up in weight each set to the heaviest possible set of 2 for the day.

demo

C) Rear Delt Partial Swing

 

1x20, most weight possible.

demo

*These are tough to get used to if you're used to controlling the weight. It's a totally different game here. Intentionally swing them!

D) 3 rounds for time:

Burpee x10 demo

Inchworm x10 demo

Plank Shoulder Tap x10 ea side (20 total) demo

E1) Banded Prone Hamstring Curl

4x12 FAST, super explosive reps demo

*If you start to slow down before the 12th rep, stop the set. No grinding on these!

E2) McGill Sit-up

3x12 ea side demo

DEVELOPMENT:

1. DM me some training videos!!!

2. I'm sure you've seen me posting about it a ton, but check out Asha Logos' "Our Subverted History" series. You won't regret it!