Workout of the Day: Wednesday, 9.12.18

DameonDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
Banded Good Morning x 15
Banded X-Walk x 20
5 Inchworm
10 Deadbug
10 Yoga Push up

STRENGTH/SKILL:
7 Sets:
Deficit Deadlift x 5 @51X1
-5 Second controlled descent every rep
-use 1"-3" Deficit

CONDITIONING:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
time cap: 9 minutes

This is a classic benchmark.
Modify HSPU, either by type and/or volume, so you finish. Leave your ego at the door.

DURABLE

PREP:
2 Sets:
10 Pause Jump Squat
10 High Knee Lunge + Twist
10 Cossack Squat
5 Inchworm
5 Burpee

WORK:
3-4 Sets:
Dynamic Step up x 3/side
Seated Box Jump x 3

HUSTLE:
Every 5 minutes x 5:
Fan Bike x 2:00 for max cals
5/side Dynamic Step up
5 Box Jump

Justin McClintock