Workout of the Day: Tuesday, 5.27.14
Not this coming Sunday, but Sunday the 8th Mike McKenna will be at CFCC to give a Strongman Seminar! Check out all the details here!
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Complete 2 rounds of: 30ft. of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft. of Lateral Lunge with Overhead Reach, 30ft. of Inchworm.
STRENGTH: Tempo Back Squat, complete @30X1; 5,5,3,3,2,2, rest only as much as you need to change plates and take a breath (OR, if you are working with a partner, rest only as much as it takes for them to go). Move up in load as you go along. An example of your jumps might go: 50% of 1RM BS, 60% of 1RM BS, 70% of 1RM BS, 75% of 1RM BS, 80% of 1RM BS, and possibly 85%. ESPECIALLY if you did “Murph” yesterday, listen to your body!
At about 90% RPE, Row 500m x 3. Rest 3 minutes between sets.
Complete 4 x 30 second Hollow Holds. If you cannot hold the hollow (i.e. keep your lower back in contact with the floor), hold an abdominal brace for this amount of time.