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Thursday September 8, 2016

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[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]