Workout of the Day: Wednesday, 9.20.17

Janis1ArmOHS.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. Deficit Deadlift @21X1
--5 x 50%
--5 x 60%
--5 x 70%
--5 x 75%
--5 x 80%
--2"-3" Deficit.
-Rest 2 min between sets
Overhand grip as long as possible, then hookgrip. Mixed grip is the grip of last resort.

CONDITIONING:
For time (15 minute cap)
400*/650** Single-unders
--at the top of every minute, including the first minute, do (2) Wall Walks
--Scaling volume is the way to go here, on both wall walks (and variations) and single-unders.

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

Justin McClintock