Workout of the Day: Monday, 10.23.17

CrouchingTiger.jpg

WORKOUT OF THE DAY:

This week we will be backing off a bit in preparation for the SPOOKY TOTAL on Friday, where we will be maxing out our Back Squat, Strict Press, and Deadlift. Costumes are strongly suggested (there's a costume store across the street now...come on...). Conditioning will not be easy, but shouldn't leave you too beat up. If you are planning on doing the Total, consider taking Thursday as a full rest day so you can come in raring to go. Looking forward to seeing where we're at, stay tuned for the next cycle...

MOVEMENT PREP:
Prone Slow Single Leg Banded Hamstring Curl x 10/leg
Pigeon Pose x 1min/side
10 Cat/Cow
10 Yoga Push-up
10 Pause Jump Squat
10 Cossack Squat
10 Thoracic Rotation in Squat
5 Inchworm
90 second AMRAP Burpees

STRENGTH:
A. 10min EMOM
Speed Back Squats x 3
-must be FAST, this should not take more than 4-5 seconds
-prioritize speed and form. Perfect technique and speed win the day here. Top end is probably around 70-75% for a significantly developed lifter.

B. C2B Pull-ups @ 21X3
3 sets x 5

CONDITIONING:
10 rounds: (14 min)
:30 on/1 min off
AMRAP Back Squat @ Bodyweight
-bar comes out of rack
-may unrack bar at anytime, no movement until the call of "3-2-1-GO!"

This should be constant movement. Modify weight as needed to keep moving. There should be no failures.

OPTIONAL FINISHER:
3 rounds:
Ring Support x :10
Ring Bottom Support x :10
Negative Muscle-up x 3

Justin McClintock