“QUARANTINE DAY FORTY FOUR”
RONIN DAY SEVEN
1mile run/walk
30 squats
20 push ups
10 pull ups
Note: Make sure to challenge yourself with those movements. That’s how you will progress and get better.
Meditation 5min
Maintenance/Mobility 10min
Pigeon 2min per side
Cross chins 2min per side
Happy baby 2min
Nutrition journal log
Kendo (the way of the barbell)
30 snatch sot press
METCON
“MARGUERITA”
50 rounds for quality:
1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand
Note: This workout is for usually for time but we invite you to do it for “quality” today. Focus on good form and technique. Especially on the handstand. Maintain a steady flow but make sure you hit full ROM.
Pyro weightlifting W4D2
Primer
Hip cleans
3-3-3-3-3
Squat clean and jerk
5-5-5-5-5
Clean pulls @110% of 1RM
3-3-3-3
Accessory work
Core
50 V-ups
“QUARANTINE DAY FORTY THREE”
Samurai fact:
Although “samurai” is a strictly masculine term, there were Japanese female warriors in the ruling class who were counterparts to samurai. These women were called onna-bugeisha, and they would participate in combat along with their male counterparts.
RONIN DAY SIX
1mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Supine twist 2min per side
Twisted cross 2min per side
Squat hold 2min
Nutrition journal log
Kendo (the way of the barbell)
30 squat cleans
METCON
6 rounds for time:
10 pistols
20ft handstand walk
Timecap: 15min
Note: As with any other workouts, modify and scale as needed. For the pistols, use anything at your disposal for assistance. A door frame works great at home. For the handstand walk, do inverted shoulder taps or plank shoulder taps. Whatever is challenging for you and allow you to maintain the intent of the workout
Accessory work
Core
L-sit hold 2min
BURN
5 rounds for time:
200m run
50 double unders
