Workout of the Day: Monday, 9.25.17

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This week is a well-earned back-off week in terms of strength. Prioritize form and speed for all reps this week, as well as doing what you can to ensure sleep, nutrition, and recovery in general are on track. Next week will start an intensity ramp-up with higher percentages and fewer reps. Conditioning will not be reduced, but nor will it be amplified. Move with purpose, rest up, and stay healthy.

WORKOUT OF THE DAY:

MOVEMENT PREP:

Scorpion Stretch- 1min/side
30' Samson Lunge
30' Inchworm
30' Lateral Lunge
30' Crouching Tiger
10 Scap Push up
10 Scap Pull up
200m run

STRENGTH:
3 sets:
A1. Barbell Good Morning x 8
--slow and controlled down, up fast, squeeze hard at the top

--Rest 1 min

A2. Ring Muscle-up x 3-5 OR Weighted C2B Pull-up x 3-5
--Rest 1-2 min

CONDITIONING:
4 rounds--
Every 4 minutes:
9 cal Assault Bike
3 Squat Clean (185/125)

Score: Fastest, slowest rounds

-heats will be released no more than 1/minute, possible faster. If class size dictates more rest, lucky you.

OPTIONAL FINISHER:
3 sets:
Weighted Single Leg Glute Bridge x 8/leg
Pike Lifts x 14
Sorenson Hold x :40

Justin McClintock