Wednesday, January 15
January 14, 2014Friday, January 17
January 16, 2014Warm-Up
3 Rounds of
6 Spider Lunges w/ reach-up on both sides
12 Scorpion
OH band pull aparts
12 Alt Samson Lunges
6 Hanging Scap retractions
12 Supine Tuck to Hollow
Strength
5 Rounds of
- Max strict chin-ups*
- 45 seconds REST
- 4 Alt Turkish Get Ups
- 45 seconds REST
*scale to 2 negatives
Finisher
6 Alternating Tabata Rounds each of
- Hollow Rocks (or hold)
- Windshield Wipers
– workout is 6min total, but alternating back and forth between the two above movements
0 Comments
Feeling a little tired last night and didn’t improve on previous max chin-up days (while Dave absolutely killed it) but the TGU went well. First time I’ve gone for a 50# DB for anything, I think – next time, KB! Also, combination hollow rocks + windshield wipers = pain, even if only for 6 minutes.