The Weekly Workout

My morning work out this week was:

  • 5 roll burpees
  • 5 single leg stand ups each leg
  • 5 Goodmornings with 60lb bar
  • 5 front squats w 60lb bar
  • 10 myotatic crunches with weight
  • 30 kettlebell swings each arm with 45lbs

I learned about roll burpees from a youtube channel called Redefining Strength. You lay on your back, put your feet up in the air then drop them using the momentum to roll forward on to your hands, kick your feet back like one does in a normal burpee, then do a push up then reverse and repeat.

I decided to write that rather than link it to test myself as an author. Anyway it’s great because it’s quiet. For us apartment dwellers, any jumping exercise is basically out and especially out a 5:30 in the morning.

I put it before the stand-ups because roll burpees will wake you up whereas sitting down on the couch to do a stand-up I might not stand up, just zone out and eventually lay down. It’s a very good napping couch. Especially at 5:30 in the morning.

Always something single leg since I found I can pistol with my left leg but not my right.

Then I put a 10 and a 5 on either side of the barbell and get it into place for doing good mornings. Aptly named. It’s an auxiliary exercise for the deadlift and while I was testing it on the weekend I could load up more weight for it than for the front squat so I was worried I was going too light this week but it turned out great. I’ve had trouble finding my ass with any of the typical exercise, everything becomes hams or quads (god we speak such fucking gibberish talking ’bout work outs. Especially at 5:30 in the morning) but the good mornings finally did it and I’m glad I didn’t go as heavy as I could because they have been cumulative over the week.

To do a Good Morning you back rack the bar like a back squat but only hinge at the hip, bowing forward as if to say good morning. Legs straight, butt way out, and bar path straight up and down. Don’t lean forward! You’ll fall on your face with a barbell behind your head. Push your ass back and let the bar descend. It’s a great stretch for the hamstrings and good conscious control for the back and chest.

I should take a week off it now that it’s ingrained and then go up in weight.

Onto the front squat which turns out is a challenge I knew nothing about. Learning it on the weekend I was like elbows inside or outside of the knees? The answer is keep your back straighter. Then I hated having the bar so close to my throat (I’m just that type that hates having anything near their windpipe, even a firm shirt collar makes me panic), then the wrists oh god the wrists. I almost backed away from doing front squats this week to spend a week doing something for my wrist mobility in order to get a good front rack position. But I went for a reasonable weight and figured that was me working on my wrist mobility. I should do them again next week, we’ll see.

At the last minute I replaced bicycle crunches with Myos again. It’s just so damn efficient. I can do a hundred bicycles and feel I’ve worked my abs (with just some burn on the surface muscles) or 10 myos and feel like I’ve worked and strained deep into my core. They’re annoying and graceless and I always intend to take a break and never do.

Then the finisher of 30 KB swings each arm. It was a challenge at the start of the week and by the end I was blasting through it.

And that’s my wake up work out for the past week. I know these posts are way, way more for me than for public use so if you got this far, thanks for reading and I hope you got something out of it. Actually, in the spirit of Leave No Doubt, let me know. If they’re not doing any public good I’ll save them as private and publish something more useful on Fridays.

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