Workout of the Day: Wednesday, 11.21.18

TaylorRearOH.jpg

Holiday Penalty! If you say anything related to "earning your calories" for tomorrow, OR related to punishing yourself for how much you ate, you must say one nice thing about yourself AND the person next to you.


Be thankful you are well-bodied enough to move, and well-off enough to eat.

Happy Thanksgiving, enjoy your company and day.
(Stolen shamelessly from Greg Privitera)

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 Sets:
30'/side Bottoms-up OH Walk
5/side Bottoms-up Press
10 Goblet Squat
5/side KB Press in Squat
5 Inchworm
10 Spiderman Step + OH Reach
10 Thoracic Rotation in Squat

STRENGTH/SKILL:
Every 90 Seconds x 5 Sets:
BTN Jerk x 3
--keep these relatively light, working on dip/drive form and speed, as well as the bar moving in a straight line.

Every 90 Seconds x 8 Sets:
Jerk x 2

CONDITIONING:
10-8-6-4-2
Shoulder to Overhead (155/105)
T2B
time cap: 12 minutes

This should be a load you could confidently do 10 unbroken when fresh.

DURABLE

PREP:
2 sets:
10/side Monster band lateral walk
10/each Monster band forward/backward
10 Monster band In/Out jumps
20 Monster band Stagger Jumps
20 Monster band March
10 Med Ball Slam
10 Med Ball Thruster
10 Med Ball Burpee

WORK:
4 Sets:
Tough Push up x 10
Jump rope x :30
Knees to Elbow x 10

HUSTLE:
10 Rounds:
1:30 Fan Bike
AMRAP Push ups
Rest 2 minutes

STRONG

MOVEMENT PREP:
Monster Band Warm-up

2 Sets:
10 SL RDL
5 Inchworm
10 Cossack Squat
10 Tuck up
10 Single Leg Glute Bridge

STRENGTH/SKILL:
5 Sets:
DB Bench @51X1 x 6, R60
Forwards Sled Pull x 3, R2:00

4 Sets, time permitting:
Banded Romanian Deadlift @51X1 x 5
Frog Pump @11X5x 5

2 Sets, time permitting:
Tuck sit x 25
Weighted Plank x :45
Bicycle Crunch x 25/side

Justin McClintock