Workout of the Day: Monday, 1.8.18

JZTotalLonelyWitchSmile.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
1 min pigeon pose/side
2 sets:
10 Air Squats
10 Cossack Squats
10 Side Pillar Hip Drop and Reach (5/side w/5 sec hold per rep)
10 Yoga Push ups
10 Single Leg Glute Bridge

STRENGTH:
Back Squat
30min to find 1RM

Suggested Progression:
10 x Bar
7 x 50%
5 x 65%
3 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
1 x 100%
1 x new 1RM

You are not required to follow this progression.
Work through your lighter sets efficiently so you can rest between efforts above 85%

CONDITIONING:
Tabata Bottom-to-Bottom Squats

-20 seconds of work/10 seconds of rest x 8 sets.
-squats begin and end in the bottom of a squat
-all rest must be held in bottom of a squat
-score is LOWEST number of squats completed in any given round

Justin McClintock