Keep the Summer stoke high!
Pictured: Gym member Travers Smith climbing in Death Canyon last week
We are full swing in our Summer season and the gym has been seeing some serious improvement in our consistent athletes. If you’re not one of them fear not, we know you’re out enjoying this spectacular summer.
This week my Tuesday evening class will consist of mostly known exercises plus a few new ones. Some of the durations or expectations may differ from other workouts providing a psychological change.
The warm up is standard as all warm ups should be. Nothing complicated, just get the entire body moving through it’s range of motion as well as increasing the heart rate slightly.
First, one of the ultimate total body exercises in my opinion, The renegade man maker. This exercise combines two pushups plus a single arm row on each side from a high plank position plus a clean and push press using dumbbells. Follow this immediately with 2 suicide sprints. Finish each round with a 3rd world stretch.
A twenty minute effort follows albeit in a TABATA format of :20 seconds of work and :10 seconds of rest between each exercise. The two handed plate flip requires hand eye coordination as well as grip strength. Ultimately you want to use the same plate weight for all the exercises in this event but multiple weights can be used. Follow with good morning using a plate placed on your back and work on your core stability as well as your glute and hamstrings.
With the plate now on the ground laterally hop over the plate or if needed toe touch up and over if needed. Finish each round using the same plate weight or a heavier plate, performing weighted sit ups making sure to keep your arms locked out over head.
The final event is more mental than anything. Push yourself in the first round of step ups and then work hard to match that rep count for the remainder or suffer the penalty exercises each round that will remain secret. PUSH HARD!
End the workout with some active foam rolling and stretching.
Thanks for reading and I hope to see you in the gym, out in the mountains, or on the trails.
W.U. 4 Rounds
10x Air squats
10x Alt lunges
50x Jump rope
5x Hand release push ups
2x Suicide sprints
3rd world stretch
10 Round TABATA 20/10
Plate good mornings
WTD Sit Up
10 Round EMOM 30/30
Step ups for max reps, match first round or penalty exercise
FOAM ROLL / STRETCH