“QUARANTINE DAY FORTY SIX”
RONIN DAY 9
**Next workout, “ONI” on day 12**
Yasuke, was a retainer of African origin who served under the Sengoku Period Japanese daimyō Oda Nobunaga. Yasuke arrived to Japan in 1579 in the service of Italian Jesuit missionary Alessandro Valignano, Visitor of Missions in the Indies, in India. Yasuke was present during the Honnō-ji Incident, the forced suicide of Oda Nobunaga at the hands of his samurai general Akechi Mitsuhide on 21 June 1582. Yasuke is thought by some to have been the first African that Nobunaga had ever seen, but he was one of the many Africans to have come with the Portuguese to Japan during the Nanban trade.
1mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Saddle 2min
Half saddle 1min per side
Fragon 2min per side
Pigeon 1min per side
Nutrition journal log
Kendo (the way of the barbell)
30 hang snatch
“TRIFECTA”
Gymnastics
For time:
21-15-9
Handstand push ups
Squat jumps
Immediately into
21-15-9
Squat jumps
30ft handstand walk
Rest precisely 2min and perform:
Max L-sit hold (one shot, one opportunity)
Firebreathers
Strict handstand push ups
Handstand walk unbroken
Weightlifting W4D3
Primer
Snatch balance
5-5-5-5-5
Note: Just like any other primers, use this as part of your warm up. Technique focus. Empty bar or PVC pipe
Snatch complex
5 sets
3 hip snatch
2 hang snatch
1 snatch balance
Thruster/jerk complex
5 sets
3 thrusters
2 jerks
Note: Build up for both complexes
Firebreathers (ZOOM class at 11am)
20min AMRAP
200m run
15 burpees over object (12inches for all)
**If you have a weight vest or a backpack, wear it**
Pyro athlete: “But coach, we just did a weight vest workout”
Coach: “Yeah, exactly”
Pyro athlete: “I don’t think you heard me”
Coach: “Yes, I did and put that vest on”
Pyro athlete: “……………..”
“QUARANTINE DAY FORTY FIVE”
RONIN DAY EIGHT
1mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Puppy dog 2min
Thread the needle 1min per side
Seated straddle 2min
Dragon 2min per side
Nutrition journal log
Kendo (the way of the barbell)
30 clean grip sot press
“KATANA”
5 rounds for time:
20 alt dumbbell lunges
20 alt dumbbell snatch
Dumbbell at 50/35
**Weight vest or backpack on**
A katana is a Japanese sword characterized by a curved, single-edged blade with a circular or squared guard and long grip to accommodate two hands. It was used by the samurai of ancient and feudal Japan
Accessory work
Gymnastics
SLIPS 20min
