“QUARANTINE DAY FIFTY EIGHT”
RONIN DAY 21 (Final day)
This is it, you made it. The very last day of our RONIN challenge. Without a physical gym, without coaching (other than the online classes), you were given 21 days of daily tasks, run or walk a mile, 30 squats/20 push ups/10 pull ups (any style), meditate 5min, stretch 10min, record food intake, perform 30 reps of a weightlifting movement, read a book, take a course or learn a new skill, practice arts plus 7 workouts all based on the Samurai way of life. It takes a lot of discipline to accomplish all this. This last workout will tie everything together and challenge you both mentally and physically. We ask you to make this workout as challenging as you can possibly make it, while staying safe of course. We’ll do a debrief post about it tomorrow.
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Puppy dog 2min
Down dog 1min
Saddle 2min
Seated straddle 2min
Pigeon 1min per sid
Kendo (the way of the barbell)
30 snatch
“PYRO RONIN”
For time: 1600m run
Then 5 rounds
20 burpees
30 alternating dumbbell snatch
40 dumbbell squats
Then 1600m run
**Weight vest or backpack on**
Run with the dumbbell
Time intent: 30min plus
Pyro weightlifting W6D2
**Testing week. Let’s see where you’re at. Remember, it’s not always about the PR. There’s a lot to consider when you’re trying your maxes. How you feel, having enough rest, nutrition, sleep, injuries, tightness or whatever it might be. All these factors will have an impact if you hit a PR or not. All that matters is that you do your best for the day. Next week will be a deload week then we get right into the next cycle.
1 rep max snatch
Note: Test either your power snatch, squat snatch or both
Accessory work
Core
Plank hold 2min
Side plank 1min per side
Hollow hold 1min
