“QUARANTINE DAY TWENTY ONE”
United by movement
Workout 3
20min AMRAP
20 hand release push ups
30 goblet squats
40 hand release push ups
50 dumbbell lunges
60 hand release push ups
70 single arm suit case deadlifts
Dumbbell at 50/35
Go here for all the movement and division standards:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18618
**You can register for free. Donations optional. All donations go to your affiliate
Pyro weightlifting W1D1
6 week lifting cycle starts now. If you have a barbell and some weight, do what you can. If you don’t have anything but a PVC pipe or a broomstick, do what you can. Get through the motions, adapt the volume.
Primer
Burgener warm up
Snatch grip sot press
5-5-5-5-5
Power snatch
5-5-5-5-5
Note: Touch and go or drops. Build up
Snatch balance
1-1-1-1-1-1-1
Note: Build up but aim to start at your 5RM power snatch
Accessory work
Gymnastics
Not for time:
30 pistols
Conditioning
1mile run EZ pace
Maintenance/Mobility
Saddle archer 1min per side
Saddle eagle 1min per side
Puppy dog 2min
Twisted cross 2min per side
Seated straddle 2min
