Thursday September 8, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 8, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM-UP
20 Back Leg Swings on right leg – only moving back, not forward
20 Back Leg Swings on left leg
20 Side Leg Swings on right leg – not across body, just out to the side
20 Side Leg Swings on left leg
20 Front Leg Swings on right leg
20 Front Leg Swings on left leg
10 Sit Up to Pike – feet forward together, belly to legs
10 Sit Up to Pancake – legs/feet out away from each other, belly to floor
10 Bridge Ups – use feet elevated and arms beside body rather than over the shoulders to scale movement
[/vc_column_text][vc_column_text delay=”0″]STRENGTH
RX: Deadlift 5X5 building
*last 3 sets should be higher than met-con weight or roughly 80%
*3 min rest between sets. Take that time to stretch out shoulders.
FITNESS: * Build to met-con weight and perform 15 reps with it. Make any weight adjustments after this is 15 reps is a struggle.[/vc_column_text][vc_column_text delay=”0″]METCON
As many reps as possible in 5 minutes:
60 Deadlifts (40 DL) (RX: 275/185) (RX+275/195lbs)
Max reps: (10 jumping pull-ups+10dips) (RX: Strict pull-ups) (RX+ Muscle ups)
As many reps as possible in 5 minutes:
50 Hip extensions (Hold a 25/15 plate)
Max reps Muscle ups in remaining time
NOTE: Goal is to get some muscle ups each time. If you are unable to hit at least 20 reps unbroken at the prescribed weight, lower it so you can get to the rings. I wouldn’t recommend doing sets of 20, though. Small, quicker sets will be the way to go trying to get 15-20 reps done each minute. Hopefully each time you can get to the rings before the 4 minute mark, or even 3 minutes if you are hustling.
[/vc_column_text][vc_column_text delay=”0″]ACCESSORY
Shoulder Stabilizing-4 Rounds
Reverse Tabata Isometric Pullup Holds
10 sec with Chin over Bar
20sec Rest
10sec Hanging on Bar
20sec Rest
4 Rounds
**time permitting: 15sec each of Plank/Supine Plank/Side Planks — Rest 30sec x 4[/vc_column_text][vc_column_text delay=”0″]MOBILITY
Hamstring + Latissimus Stretch[/vc_column_text][/vc_column][/vc_row]
2016 09 08