Workout of the Day

June 16, 2013

Monday 6/17/13

Monday 6/17/13 Warm-Up3 rounds of5 Hang Scap Retraction10 Pause Push-Ups, then, 3 rounds of5 Scap Retraction Push-Ups10 OH Band Pull-Aparts Strength6 rounds of3 Weighted Chin Ups (scale to 3 x 2 negatives, then 3 x 6 ring Rows)– – Rest 30-45 seconds, then(A) 10 – 15 DB Floor Press (done […]
June 15, 2013

Sunday, 6/16/13

Sunday, 6/16/13 Warm-Up3 Rounds of10 Spider Lunges20 Band GM30 Jumping Jacks then, 2 Rounds of1 minute squat hold30 seconds lunge w/ knee on abmat , 30 seconds knee out hip stretch each side Strength – Back Squat1×10 w/Bar1×10 @ 35%1×5@ 50%1×3@ 60%1×3@ 65%1×8@ 70%1×5@ 75%1×5 @ 80%1x Max reps @ […]
June 14, 2013

Saturday, 6/15/13

Saturday, 6/15/13 Warm-Up2 rounds of 18 Hip Bridges9 Sit-Ups18 Alt Superman9 Dolphin Push-Ups18 Alt Bird-Dog Planks (knees off the ground)9 Squat-to-Boot-Strappers Group Clean & Jerk Mobility30 sec/side wrist stretch on floor,30 sec/side self-assisted Tricep Stretch, and1 min Bar on the Knee Ankle Mobility Basics Group Prep Sets:4 x 1 Low-Hang […]
June 13, 2013

Friday 6/14/13

Friday 6/14/13 Warm-Up3 Rounds of10 Alt-T Push-Ups10 Alt Single Leg Floor touches10 Supine Scorpions10 V-Ups10 Spider Lunges Skill/Strength3 rounds of 1-2-3 TGU ladder– 1 Lf, 1 Rt, 2 Lf, 2 Rt, 3 Lf, & 3 Rt– Increase weight each set Skill/Conditioning5 Rounds of  – 6-8 Pistols (strict or 4 + […]
June 12, 2013

Thursday 6/13/13

Thursday 6/13/13 Warm-Up3 rounds of 5 Hanging Scap Retractions,10 PVC Dislocates,5 Dolphin Push-Ups,10 Alt Samson Lunges then, 2 x 10 Side Plank Reach-Thrus/side Strength10 minutes to work up to heavy push press (~90%); then, 3 x 2 Push Press to near max weight (all sets should be heavy, aiming for […]
June 11, 2013

Wednesday 6/12/13

Wednesday 6/12/13 Warm-Up3 Rounds of 15 Squats5 DiveBomber Push-Ups then, 1 minute death stretch (:30 quad/:30 hip flexor)/leg; then, 3 rounds of 10 Superman w/ Arm Retraction5 Reverse Hand Push-Ups then, 1 minute band standing lat tri stretch each side Strength – Front Squats1 x 10 w/ Bar,1 x 5, […]
June 10, 2013

Tuesday, 6/11/13

Tuesday, 6/11/13 Warm-Up2 x Knee-to-Chest Walk (rig-to-rack), 10 Pause Squats, Hamstring Walk (rack-to-rig), 10 lunge & twist in place;  then,2 x Bunny Hop (r2r), 10 single-leg calf raises/side, Inch Worm (r2r);  then,2 x 8 Jumping Lunges, 10 Spider Lunges, 18 Mtn Climbers;  then,1min/side calf stretch (2 x 30sec straight leg […]
June 9, 2013
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Monday, 6/10/13

Monday, 6/10/13 Warm-Up2 rounds of6 Alt T pushups12 hips to wall6 Hanging scap retractions12 wall squats6 standing scap rows12 band GM Strength5 x 5 Close Grip Floor Press + 5 Pendlay Row– immediately after set of floor press, get up, pull the bar off the rack and set it on […]