Workout of the Day: Monday, 4.30.18

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This week is a back-off week in terms of strength work and overall intensity. We'll use it to reset and reload for the next couple weeks of work leading up to testing week. Don't fall into the trap of adding lots of extra work on your own this week-- savor the recovery, next week will have significant volume.

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
Wall Quad Stretch x 1min/side
2 rounds:
30' Lateral Lunge
30' High Knee Lunge + Twist
30' Bear Crawl
30' Reverse Bear Crawl
30' Inchworm
30' Duckwalk

STRENGTH:

Back Squat x 5
Load should not exceed 65% of 1RM/RPE
You should have at least 3 reps left in the tank after every set

CONDITIONING:
16 minute grinder:
20 Russian KB Swings (24/16kg)
30' DB Bear Crawl (50/35)
:20 Handstand Hold
30' DB Lunge Suitcase Style (50/35)

This should be done as 16 minutes of constant work. Find a pace you can move steadily though each piece, and from one element to the next. No score.

OPTIONAL FINISHER:
3 sets:
:15 Chin over bar hang
15 Tuck ups
:15 Star Plank R Side
:15 Star Plank L Side

DurAble

Prep
10 Kneeling to Lunge
10 Side/Side Hurdle Jumps
10 Cat Camel
10 Fwd/Bwd Hurdle Jumps
:30 Bear Crawl
10 SL side/side Hurdle Jumps
x 2

Work
4 sets
3 rep Vertical Jump for height
5/side SA DB Press
10/direction Stability ball stir the pot
12 rep Stability Ball knees to chest

Hustle
5 rounds
1 min clock
50 Plate In-Outs
AMRAP Burpees
Rest 1 min

Justin McClintock