Alright, a few notes about the workout of the week. If you attend class then you might want to do this on your own and get up to doing four workouts per week.
Please note: It’s one thing to train with some residual soreness from a previous workout, but if it feels like a forced march, then take the day off, go for a walk, or do some foam rolling and mobility.
If you feel awesome, then go for it. Pretty simple. Every week will different based on sleep, stress, and a lot of other variables. Listen to you body.
Today’s workout. Aim for at least 20 minutes. If you’ve got more time, go for it, if not, then 20 minutes of focused work will be fine. I would recommend keeping it short and not going much over 30 minutes. Much beyond that and you’re going to run into diminishing returns.
5 minutes of mobility
Spider Man And Down Dog x 3 – 5 sets
Sumo Squat to Stand x 6 – 8
Single Leg Bridge x 10 – 15 per leg
Here’s a full mobility series:
Now for the main workout. Set your timer to 40 seconds of work, 20 seconds of rest, or go for reps. You can experiment with how many sets and reps work best. If you opt for more challenging variations and higher weights, then you can do fewer reps and more sets (IE 5 x 5). You can also go a little higher on the reps, use slightly easier weights and take out a set (IE 4 sets of 8 – 10). Or you can go even higher on the reps and lighter still. (IE three sets of 15). No one set or rep scheme covers all your bases, so it’s good to mix it up. On all of these, keep perfect form and always have one or two good reps in you when you finish each set.
DB Clean and Front Squat
Dips (sub Push Ups)
Row (inverted or DB)
Hand Walk and Push Up
I’m partial to keeping it simple, so I’d recommend doing one of these sets for the duration and then coming back and doing the next set on your next workout.