Workout of the Day: Wednesday, 4.11.18

SimonOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
5/side KB Single Leg RDL
5/side KB Single Arm Russian Swing
5 KB Standing Jefferson Curl (stand on DL Deficit platform)

2 sets:
--Monster Band Around Ankles
10 Lateral Steps/direction
10 Front/Back Steps

2 sets:
--Monster Band Above Knees
10 Squats
10 Glute Bridge

2 sets:
10 Cat/Seal Stretch
5 Downward Dog HSPU
5 Inchworm

STRENGTH:
Deficit Deadlift
7-5-3 x 3 waves
Suggested Load/RPE:
7 x 60%
5 x 63%
3 x 66%
7 x 63%
5 x 66%
3 x 69%
7 x 66%
5 x 69%
3 x 72%
--use a 1"-3" deadlift
Each successive wave should be heavier than the last.

CONDITIONING:
11 min AMRAP:
2 HSPU
2 Bar Muscle-up
20 Russian KB Swing (24/16kg)
4 HSPU
4 Bar Muscle-up
20 Russian KB Swing (24/16kg)
6 HSPU
6 Bar Muscle-up
20 Russian KB Swing (24/16kg)...

FINISHER:
:20 on/:10 off x 3 sets--
Side Plank R side
Hollow Hold
Side Plank L side
Flutter Kicks

DurAble

PREP
Quaruped Warm-up
5/side Landmine Press
15 Banded Good Morning
5 Broad Jumps
x 3

WORK
4 -5 sets
Stability Ball Push up 10 - 15 reps
Frog Pump 20 rep
All Out flexed plank :10
Single Leg Glute Bridge 5/side :03 at top

HUSTLE
15min constant movement:
Half Kneeling Banded Rotation 8/side
Broad Jump 5 rep
DB Step up 10 rep
Ring Plank :30

Justin McClintock