What am I going to do with all this fitness? Take it outside and try something new. Find a railing at the park and practice your balance by walking on it or just standing in place. Get back into pick up soccer- there is a game (supposedly) at Trancas park every Tues and Thurs in the evening (fairly competitive group). There is a long-standing ultimate frisbee group at Point Dume Elementary School every Sunday morning (ask Dr Jo about it) that meets at roughly 8am… there is a more competitive (read: aggressive!) group at 10am. Go for a trail or beach run. Rent a standup paddle board and take it out (or ask Mike for a lesson). There is SO much you can do. Ask a coach for some suggestions!
Today we move a moderately heavy barbell quite a few times. After each set of barbell work, you’ll drop down into a high plank and hold it for 60 seconds. If you drop before the minute is over, you’ll need to get back in plank and get the remaining seconds to make 60! Choose a load that you can move the round of 18 and 15 in no more than 3 sets.
Go for a few minutes on the rower or bike before dropping into a 1 minute plank hold. Down dog for a minute and then go for 10 push-ups. Get in a set of unweighted good mornings and then do another 1 min plank.
Move over to your barbell for a 5 rep set of basic barbell warm-up. Add a little weight and do that same 5 rep set of basic barbell. Put some more weight on the bar and go for 5 hang power cleans and 5 push jerks. Do a few more push-ups and a final set of 5 hang power cleans and 5 push jerks before resting a bit and starting!
Really work the core to extremity patterning here. On the cleans it goes dip, hinge the bar 2/3 down the thigh, drive, shrug, and pull under. On the push jerks it does dip, drive, press and drop, lock it out, THEN stand to full extension. Again, a ‘1 minute plank’ mean accumulating 60 seconds in plank each round.
Finish with a minute of cobra or up-dog, and then get in some hanging from the pull-up bar (2 sets of 30-40 seconds).