Workout of the Day: Tuesday, 4.30.19

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1 min/side
2 Sets:
10 High Knee Lunge + Twist
10 Scap Pull up
10 Yoga Push up
10 Pillar-to-Plank
10 Hanging Hollow/Arch
10 Seated Hip Rotation
10 Bottom Pistol Extensions

STRENGTH/SKILL:
3 Sets:
A1. HSPU Work-- pick 1:
a. L-sit DB Press x 5-8
b. Box HSPU x 3-5
c. Strict HSPU x 2-4
A2. Pistols-- pick 1:
a. In-line toe lunge x 4/side
b. Box Pistol x 4/side
c. Pistol x 4/side
A3. C2B x 3
Use this as a primer to figure out what you'll do during "Mary"

CONDITIONING:
"Mary"
20 Minute AMRAP
5 HSPU
10 Alternating Pistols
15 Pull-ups

This should be a sustainable effort which you can move through with relatively little rest. Modify movements, loads, and volume so this can be a 20 minute effort and you get a significant amount of work done. Full ROM and moving well (and safely) will be prioritized.

BOOT CAMP

PREP:
2 Sets:
5 Inchworm
10 Yoga Push up
10 Deadbug
10 High Knee Lunge + Twist
10 Scap Pull-up

WORK:
3 Sets:
Standing Banded Rows @11X3 x 10
Half-Kneeling Banded OH Press @11X3 x 7-10
Banded Floor Press @ 11X3 x 5-10

HUSTLE:
:30 on/:30 off x 20 minutes:
Banded Floor Press
Seated Banded Rows
Banded Plank
Half-Kneeling Banded OH Press





Justin McClintock