Workout of the Day: Sunday, 2.23.14

Meat Prep Shopping Guide

5 Rules of Gym Etiquette – just a little reminder.

 

WORKOUT OF THE DAY:

MOVEMENT PREP:

2:00 Row @ 22 SPM
2:00 Row @ 24 SPM
2:00 Row @ 26 SPM
2:00 Row @ 28 SPM
2:00 Row @ 30 SPM

between intervals, perform band-assisted hamstring stretching as needed, and a set of 10 single leg glute bridges per side.

SKILL WORK: Review the Dumbbell Snatch

WORKOUT OF THE DAY:

Tomato, Tamata, Tabata:

20 On :10 Off x 8

Toes to Bar
Box Jump (24/20)
Row
Alternating DB Snatch (choose your load)

DSC_6831

Rowing – SUPER FUN ALL THE TIME – RIGHT? RIGHT? RIGHT?

GYMNASTICS:

FLEXIBILITY:
10 Bridge Ups
1 minute Banded Lat Stretch per side
2 minutes T-Spine Extension on Foam Roller
10 Bridge Ups

SKILL WORK #1: Band Assisted Handstand Push-ups with Extra ROM (as much as possible) – perform 8 sets of 3.

SKILL WORK #2: Strict Muscle-up plus Band Assistance, work the skill.

CONDITIONING:

4 Rounds:

4 Strict Muscle-up
8 Strict Pronated Grip Pull-ups
12 “Diamond” Close-Grip Push-ups
16 Hollow Rocks

DSC_6537

Oly Coach Basa, working on all realms of his fitness.

OPEN GYM RECOMMENDATIONS:

Complete a workout that you missed in the last week OR,

Airdyne for 15 minutes at 80%
Jog for 10 easy minutes (or practice your double unders if you’re not too keen in on going outside)
Row for 15 minutes at 80%

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