Workout of the Day: Wednesday, 9.5.18

DooleyYoke.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
10 Pause Jump Squat

STRENGTH/SKILL:
5 Sets:
Deficit Deadlift x 5
-control eccentric/no dropping
-use 1"-3" Deficit

Form remains the priority, even with a deficit. Set your back, load your hamstrings, break the bar against your shins, and pull.

CONDITIONING:
For time
21-15-9:
Deadlift (225/155 lbs)
Wall Ball (11'/10', 20lb/14lb)
Time cap: 9 min

DURABLE

PREP:
2 sets:
10 Reverse Lunge
10 Cossack Squat
:20 Jump rope
10 Spiderman Steps
5 Burpees
:20 Jump rope

WORK:
3-4 Sets:
Lateral Skiiers on Bench x 8/side
Jump Rope Skills x :30
-single leg, doubles, triples, x-over, etc.
Burpee to Plate x 10

HUSTLE:
Every 4 minutes x 5 Rounds:
1- Fan Bike x (10/7) Cals
2- Jump Rope x 50
3- Lateral Plate Skiiers x 30


 

Justin McClintock