Workout of the Day: Monday, 8.28.17

VozWhoMeRec.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband warm up Part 1
--all x 10 reps/side
-internal and external rotations
-backward arm circles
-pull backs
-small circles
-rows

2 rounds:
30' Spiderman Step + Reach
30' Inchworm
30'Broad Jump
30' Duck Walk
30' Slow Bear Crawl w/Ab Mat balanced on lower back

STRENGTH:
Note: Strength will be time capped to allow time for conditioning. Be efficient.
A1. Front Squat
-10 @ 65%
-8 @ 70%
-6@ 75%
-6 @ 78%
-6 @ 80%
--Rest 60 seconds

A2. Ring Muscle-up x 3 x 5 sets

--Rest 60 seconds

Scales include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

Note: Squat percentages are guidelines. Should be strong and fairly fast, no failures, perfect form every time. Adjust weight down to acheive speed and form.


CONDITIONING:
5 rounds:
Every 3 minutes:
50 Single unders
5 Thruster (115/75)* (155/105)**

Score is fastest, slowest rounds


OPTIONAL FINISHER:

3 sets:
Hollow-Arch Roll x 3/direction
Banded Kickback x 12/leg
Jefferson Curl x 3

Justin McClintock