Workout of the Day: Wednesday, 9.13.17

HasanExtension.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side

2 rounds:
Banded Good Morning x 20
Yoga Push-up x 10
Cossack Squat x 10
Spiderman Step x 10

STRENGTH:
5 sets:
A1. Deficit Deadlift @21X1 x 2.2.2
--rest 10sec between clusters
--aim to build on last week, building each set. Aim for 75-80%+
--2"-3" Deficit.
Overhand grip as long as possible, then hookgrip. Mixed grip is the grip of last resort.


A2. Jefferson Curl x 3 (barbells or kettlebells ok)

CONDITIONING:
Every 2 minutes x 5
90 sec AMRAP:
Row 10 Cals
AMRAP Burpee Over Erg

OPTIONAL FINISHER:
15 Pike lift
:15 Hollow Hold
15/side Russian Twist

Justin McClintock