Workout of the Day: Wednesday, 10.11.17

DaniWeightPullUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side

2 sets:
10 Banded Good Morning
20 Banded X-Walk (10/direction)
10 Cossack Squat (5/direction)
5 Inchworm
10 Squat w/Thoracic Rotation

STRENGTH:
A. Deadlift
5 x 3
2-3 warm up sets, then 5 sets to set 3RM.
Suggested progression--

75% x 3
80% x 3
85% x 3
85%+ x 3
85%+ x 3
--control eccectric, no dropping
--Overhand grip as long as possible, then hookgrip. Mixed grip is the grip of last resort.

CONDITIONING:
10min AMRAP:
200 Single Unders
200m Run

OPTIONAL FINISHER:
3 sets:
10 Pike lift
:10 Hollow Hold
10/side Russian Twist

Justin McClintock