Workout of the Day: Wednesday, 9.6.17

AndrewKeepPulling.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:

A. Deficit Deadlift @21X1 x 5 x 5 sets

2"-3" Deficit. Overhand grip as long as possible, then hookgrip. Mixed grip is the grip of last resort.

CONDITIONING:
Rowing Intervals (26min cap)

12 sets:
Row 250m
Rest :45

Set up monitor for intervals, 250m work, 45 sec rest. 
Score is fastest/slowest intervals
Aim for consistency and speed, in that order.

Justin McClintock