Wednesday 11-25-2020 Starke HomeFit
A. E2:00 x 10 sets (20 min)
set 1: 8-10 tempo squats @33×1 +
set 2: 8-10 floor press @33×1 +
0:45 overhead walk or hold
B. 10 min AMRAP
10 front squats
Workout Notes/Intentions: For Part A, set 1 is a lower body pairing, whereas set 2 is an upper body pairing. Rest as litle as possible between movements, as your static hold for both sets is 45 seconds. You want to get a little bit of rest between sets (~20-30 seconds at least). For the squats, use whatever equipment you have. They could be front or back squats with a barbell, or front or goblet squats with a DB/KB. If you have 2 DB’s or KB’s, make it front rack. Either way, focus on the tempo; 3 seconds down, 3 seconds at the bottom, drive up, 1 second at the top. The wallsit can be made weighted as well!
The floor press can be with a BB, DB’s or KB’s. Same tempo as the squats. If you only have one bell, do 5 reps per side. The overhead hold can be with a BB or DB’s/KB’s. If you want to walk while holding the weight overhead, you can. If space limits you and you cannot go overhead, do a heavy front rack hold or walk. If you only have one bell, do ~22 seconds on each side. Focus on bracing and engaging your core the entire hold.
For the 10 min AMRAP, use whatever equipment you have (BB, DB’s or KB’s). Try to go directly into the S2OH from the front squats. Again, it can be made single sided if you’ve only got one weight. The cals are 10 for ladies, 12 for guys. You can substitute a run if you have a treadmill, stair runs, or skipping. Sub 60 DU’s or 75 single skips.