Workout of the Day: Friday, 2.17.2017.
WORKOUT OF THE DAY:
3 min mobility as needed
10/side Lying Pec Stretch
30′ Bear Crawl
30′ Crab Walk
10 Scap Push up
10 Scap Pull up
Supinated Chin-over-bar hang :15
A1. DB Incline Bench @31X1 x 10, Rest 30sec (use incline bench or put (2) 45lb plates under one side of straight bench)
A2. Hammer Curl x 15 , Rest 30 sec
A3. Max Unbroken Banded Tricep Pulldown @21X1, Rest 2min
min 1- max Push Press (115/75)
min 2- max Butterfly Sit up
min 3- max unbroken pull ups*/C2B**
min 4- max Air Squat
min 5- Rest
–Unbroken means you stay on the bar, feet don’t touch the ground.
Foam Roll Quads/Hammies- 3min
Spiderman step x 10
Cossack squat x 6/side
Barbell Good Morning x 10
Barbell Back Rack Duck Walk x 6 steps forward/backward
Barbell Back Rack Jumping Squat x 10
Barbell Back Rack Reverse Lunge x 6/side
Box Squat @15X1 x 4
-Pick a weight you can move with speed and authority, around 60-70% for most people.
-Deload onto box, pause for 5 seconds, and explode up.
-MINIMAL rest between sets, not more than 90 seconds, closer to 45-60 would be more optimal. If someone is around your weight, share a box and keep each other moving.
4 sets of 8 @ 60-75%.
-Emphasize posture and speed here.
3 sets (time permitting):
C1. Barbell Dynamic Step-Up x 7/side
C2. Banded Hip Thrust x 25
C3. KB Goblet Squat hold :30-:45