Strength & Mobility
3-4 sets
cossack squat x 6-8/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
AMRAP 6
8 dumbbell power clean
8 db box stepover
12-16 calorie bike
rest 3:00
AMRAP 6
8 db push press
4 renegade row
12-16 calorie row
Notes
Today’s workout is two 6 minute AMRAPs, separated by 3 minutes of rest. The first AMRAP is 8 dumbbell power cleans, 8 dumbbell box step overs, and 12-16 calories on the bike. The second AMRAP is 8 dumbbell push presses, 4 renegade rows, and 12-16 calories on the rower. Your score is the total amount of rounds and reps completed during both AMRAPs.
Choose a single set of dumbbells for the entire workout. Figure out which movement will be the limited factor and base your weight selection on this. You should be able to complete all of the dumbbell movements unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount as necessary.
Choose a single, light set of dumbbells for the entire workout. You should be able to complete all of the dumbbell movements mostly unbroken.
Each rep of the renegade row will be 1 left arm row + 1 right arm row. No pushups.
Your calories shouldnt take much more than about :45-:50 per round. Reduce the amount if this pace is unsustainable.