Workout of the Day

August 31, 2013

Sunday September 1

Warm-Up 3 Rounds of 40 Jumping Jacks 20 Band Good Mornings 10 Squat-to-Bootstrappers Pre-Strength Mobility – 2min/side Single Leg Flexion with External Rotation Bias (BaSL p.306) – 2min/side Olympic Wall Squat with External Rotation (BaSL p.312) Strength – Back Squat 1×10 w/ bar 1×10@ 30% 1×5 @ 50% 1×5 @ […]
August 30, 2013

Saturday August 31

Warm-Up 2 x 10 Pause Squats, 5 Scap Retraction Push-Ups, 10 Spider Lunge, 5 PVC Dislocates, 10 OHS&Sotts Press Prep Set 1 6 Hang Hi-Pull (bar only) Prep Set 2 4 Hang Power Snatch (light weight) Work Sets – Basics 8 x 1 Hang Snatch Hi Pull + 1 Hang […]
August 29, 2013

Friday August 30

Warm-Up 40-30-20-10 Jumping Jacks w/ 8-6-4-2 Alt Lunge-n-Twist w/ 4-3-2-1 Dolphin Push-Ups Then, 2x R2R Inchworm, 5 Calf Raise with Negatives/side, R2R Bunny Hop Workout Prep, Part 1 1 x 10 low Box Jumps (step down only) 1 x 10 Strict Press (bar only) Workout Prep, Part 2 1 x […]
August 28, 2013

Thursday August 29

Warm-Up 5 x 3 Chin-Grip Hanging Scap Retraction, 6 Alt-T Push-Ups, 6 Alt Samson Lunges then, 1min/side Bicep Smash with Lacrosse Ball (ball between bicep and forearm, working both external rotation of the forearm and lat/tricep stretch position) Strength Weighted Chins: 5-5-3-3-2-2-2 *scale down to Negatives: 3-3-2-2-1-1-1 (may also begin […]
August 27, 2013

Wednesday August 27

Warm-Up 2 rounds of 15 Squats 15 Superman 30 Mountain Climbers 3-2-1 Lateral Squat Walk then, 2 x 45sec/side Band Lat/Tri stretch Strength Front Squat: 10-8-6-4-2 Finisher 3 Rounds (NFT) of (1) 10-15 DB/KB RDL (2) 10-15 Side Bridges/side
August 26, 2013

Tuesday August 27

Warm-Up 3 x 5 Deadbugs, 10 Supine Scorpions, 5 Superman with Elbow Retraction, 10 Spider Lunge, 15 Squats, 30 High Knees then, 1min/side Spider Lunge with Flexed Leg (a derivative of the¬†Samson-Plus Stretch)   Met-Con Working in rounds of 5min Work + 5min Rest, complete the following in no more […]
August 25, 2013

Monday August 26

Warm-Up 3 rounds of 10 Spider Lunge + Reach Up 5 Dolphin Push-Ups 10 Alt Floor Touches 5 Rolling Split Straddles Skill 15min Ring Dip Progression Practice jump to support hold (if hold = 20+ seconds, then move on to negatives) jump + negatives (no more than 5 per set, […]
August 24, 2013

Sunday August 25

Warm-Up 30 Squats 20 Spider Lunges 10 Hips to Wall Super Squat Hip Sequence Mobility (MWOD Video) Including “Single-Leg Flexion with ER Bias” (BaSL, pg 303-04) & “Hip External Rotation with Flexion” (BaSL, pg 309) 30 sec Flexion w/ elbow into foreleg 30 sec Flexion w/ arm on the outside […]
August 23, 2013

Saturday August 24

Warm-Up 2 x 10 Squats, 10 Spider Lunges, 10 Hip Bridges, 10 Bird-Dog Push-Ups, 10 Lunge & Twist Prep As a class: 5 Pause Clean Extension Individually: 2 x 2 Hang Power Clean + 2 Jerk (Power or Split) Work ~25min to find a max effort Clean & Jerk jerks […]