Memo from Big Monkey

No more monkeying around. We're loving the evolution of this program from a quarantine stop-gap to full on badass development. Tune into Power Athlete Spotify to rock while lifting blocks: https://open.spotify.com/user/powerathlete_hq There is one thing we want from you as the new Spider Monkey cycle begins. We need more Third Monkeys to join the fight. Send a link to your training partners, friends and family you do not want to get back on the fitness train. Be all over them to join like a spider monkey! Send them to powerathletehq.com/third-monkey and tag us in your training @powerathletehq and #thirdmonkey. Crush it, Big Monkey

Pre Warm Up

1 x 7:00

Walking Lunge

3 x 15

Plank Hold

3 x 30

Cinder Block Rotational Wall Sit

3 x 30

Cinder Block Bent Over Row

3 x 15

Inch Worm Hands Only

3 x 3

Captain Morgans

3 x 2

Up Downs

5 x 5

Cinder Block Lateral Lunge

5 x 8

Up Downs

5 x 5

Cinder Block Lateral Lunge

5 x 8

Pillar Hold w/ Alternating Reach

3 x 1:00

Pillar to Plank Press Up

3 x 10

Cinder Block Alternating Curl

3 x 10

Strap Vertical Pull

3 x 12

Cool Down 3

1 x 6:00

Memo from Big Monkey

Taking a breather from sprints the next 3 weeks and in turn, going to hammer your grip and ask you to do an absurd amount of work. We do not need barbells to maintain, let alone increase strength. This program is heavy (pun intended) in grip, trunk, and foot strength work, factors we all can use more of. Building the program around these will carry over to your barbell lifts and activities you were hitting on the reg before gym lockdown Learn why - https://powerathletehq.com/how-to-lift-weights-from-home/ Many of the sessions (including today) in the Spider Monkey cycle will be hard because we want to add in a mental toughness-suck factor. I will know I'm doing a good job if each of you Third Monkeys stares at the workout and thinks, "...shit." Show us your fight @powerathletehq #thirdmonkey Big Monkey

Pre Warm Up

1 x 8:00

Dead Bug - Home Position

3 x 00:30

Knee Hug to Horizontal Lunge Twist

3 x 15

Child's Pose Moose Antler

3 x 2

Dead Bug - Same Arm & Leg

3 x 30

Side Pillar to Hip Drop and Reach

3 x 4

Cinder Block Renegade Rows

1 x 55

Hollow Rocks

1 x 40

Incline Push Ups

3 x 10

Standing Cinder Block Tricep Extension

3 x 12

Bungee Tricep Extension

3 x 30

Isometric Bulgarian Split Squat - Active Foot

3 x 0:30

Standing Calf Raises

3 x 30

Heel Walks

3 x 30

Cool Down 1

1 x 6:00

Memo from Big Monkey

Mark down "freakin' gorilla chest" as one of your training goals for the next 3 weeks. Why? It's going to happen anyways with days like today, might as well give yourself credit for crushing a goal. Big Monkey

Pre Warm Up

1 x 6:00

Dead Bug - Opposite Arm & Leg

3 x 0:30

Push Ups

15, 10, 5

Cinder Block Standing Tea Pot

3 x 5

Cinder Block Hex Press

5, 8, 10, MAX, MAX

Lunge Position Single Arm Cinder Block Press

6 x MAX

Rest

6 x 60

True Push Ups

6 x MAX

Rest

6 x 60

Bungee Face Pulls

3 x 15

Cinder Block Bent Over Row

3 x 15

Cinder Block Shrugs

3 x 15

CInder Block Toe Touch

3 x 10

Cinder Block Reverse Lunge w/ Twist

3 x 10

Lunge Position Bungee Rotations

3 x 0:30

Cool Down 4

1 x 5:00

Memo from Big Monkey

Third Monkeys, for training, we've got a gut check for MONKEY SWEAT. Please read through the Exercise Notes twice between setting up and starting the clock. Tag us in your training @powerathletehq and #thirdmonkey Big Monkey

Pre Warm Up

1 x 6:00

Dead Bug - Home Position

3 x 0:30

Cinder Block Overhead Lunge

3 x 6

MNKY Overhead Saxon Lunge

3 x 6

Front Carry Squat w/ Active Foot

1 x MAX

Cinder Block Hip Bridge

3 x 15

Depth Push Ups to Explosive Rebound Up

3 x 4

Lateral Slide Board Push Ups

3 x 6

Cinder Block Hex Press

3 x MAX

Bungee Face Pulls

3 x 20

Bungee Dead Bugs

3 x 15

Cinder Block RDL to Shrug

3 x 10

Cool Down 1

1 x 8:00

Memo from Big Monkey

Fun Friday on deck for you, Third Monkeys. Starting today with some cardio and then we crush the abs through different planes of motion. No rest for the weary hands either. Take a quick glance down at your palms for me. These will now be referred to as gorilla mitts. If we ever go back to shaking hands, I want your gorilla mitts to engulf the opposing hands and send the message, "Eat the Weak" with a firm, but not too firm, squeeze of their dead fish, untrained hand. Fridays mean new episodes of Power Athlete Radio. If you are not following already, head to Spotify, search Power Athlete Radio, and use your gorilla mitts to smash that subscribe button. If you want to send some monkey love, leave The Crew a review and rating then pass along an episode to your crew as a nice conversation piece before turning your burn ban off. Big Monkey

Cardio

1 x 14:00

Pillar to Plank Press Up

3 x 30

Cinder Block Reverse Lunge w/ Twist

3 x 6

Hollow Rocks

3 x 8

Up Downs

3 x 5

Inch Worm Hands Only

4 x 120 @ MAX

Cinder Block Get Up Sit Up

4 x MAX

Side Pillar with Reach Under

4 x 60

Cinder Block Hammer Curl

3 x 10

Bungee Cord Curls

3 x 10

Cinder Block Pinch Grip Hold

3 x MAX

Elevated Hip Bridge

3 x 15

CInder Block Toe Touch

3 x 10

Standing Calf Raises

3 x 10

Cool Down 2

1 x 5:00

Cardio

5 x 3:00

Cardio

5 x 0:30

Slide Board Push Ups

30, 20, 10

Strap Vertical Pull

30, 20, 10

Cinder Block RDL to Shrug

30, 20, 10

Front Carry High Knee Lunge

30, 20, 10

Front Carry Squat

30, 20, 10

Rest