Workout of the Day: Wednesday, 9.19.18

HeatherSled.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:

Foam Roll/Softball Hammies x 2min
2 sets:
10/side SA Russian KB Swing
30' Walking SL RDL
30'/side SA KB Front Rack High Step Lunge
30' KB Push Bear Crawl
30' Inchworm

STRENGTH/SKILL:
Every 90 Seconds x 10 sets:
Deficit Deadlift x 3
-use 1"-3" Deficit
-No dropping
--with minimal rest, we'll need to keep weights on the manageable side today. Look to start around 65%, and build by feel. Bar should keep moving relatively fast-- NO grinding reps.

CONDITIONING:
For time:
Row 500m
15 Deadlift (225/135)
15 Box Jump (24"/20")
Row 500m
12 Deadlift (225/135)
12 Box Jump (24"/20")
Row 500m
9 Deadlift (225/135)
9 Box Jump (24"/20")
Row 500m
6 Deadlift (225/135)
6 Box Jump (24"/20")
time cap: 18 minutes

DURABLE

PREP:
2 Sets:
10 Air Squat
10 High Knee Cossack Squat
5 Squat Thrust
10 Yoga Push up
10 Star Plank Extension
5 Hanging Knee Tuck

WORK:
3-4 sets:
:30 Jump rope practice
7-10 L-Seated DB Press
10 Hanging Knee Tucks

HUSTLE:
E3MOM x 6 Rounds (18min)
Station 1:
:30 Fan Bike Easy Pace
:30 Fan Bike Moderate Pace
:30 Fan Bike Easy Pace
:30 Fan Bike Very Hard Pace
:30 Fan Bike Easy Pace

Station 2:
:30 Jump rope
:30 Sit ups
:30 Jump rope
:30 Burpees
:30 Jump rope

Justin McClintock