Workout of the Day: Monday, 6.16.14

Thank you to everyone who came out for Saturday’s Prom! Congratulations to this year’s Prom King and Queen Danny and Paul!

promkingqueen14

Are you guilty of any of these? VERY VERY VERY important reminders or honestly, probably some things you’ve never read before. Check out Eric Cressey’s article on 15 Static Stretching Mistakes

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, lats and adductors x 2 min, gastroc/soleus stretch x 1 min/side, floor lat stretch x 1 min/side, 30ft. of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft. of Lateral Lunge with Overhead Reach + Twist, 10 Wall Facing Squats, 10 Lying T’s + 10 sec hold, 10 Lying I’s + 10 sec hold/arm

STRENGTH:

A1. Back Squat x 6-8 reps@ 30×0 tempo x 3 sets, Rest 90 seconds
*Suggested loading will start between 65-75% of 1RM
A2. Pronated Strict Pull Up x 6-8 reps @31X2 x 3 sets, Rest 90 seconds
*3 second negative, 1 second pause at the bottom, pull up hard, 2 second hold chin over the bar

CONDITIONING:

3 Rounds
15 Pull Ups
25 American KB Swings (24/16kg)
400m Row or Run

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