Tuesday – 10/10/17

Austin learned a valuable lesson of why its important to take rest day 🙂

Warm-Up
2 Sets:
90/90 windmill x 10/side
Quadruped Torso rotations x 10/side
Side plank rotations x 10/side
Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 6 reps alternating
+
2 sets:
L-Seated Alternating KB press x 5/arm with pause at top
Quadruped Bird-Dog from feet and hands not knees and hands x 5/side

Workout
A1. L-Seated BB Press; 6-8 reps x 4 sets, rest 45
A2. Strict Supinated Pull-Ups w/ pause at top; 4-5 reps x 4 sets, rest45sec
A2. Standing Banded Single Arm Row w/ 2sec pause; 6-8/arm x 4 sets, rest 45sec
*Athlete must show proper front rack and pressing mechanics to use BB. Otherwise use DB’s or KB’s.

A. Complete as many rounds and reps as possible in 6 minutes of:
30 Double-Unders
20 Push-Ups (Scale to Barbell or bench push-ups)
10 Dips (Scale Lying DB skull crushers)
+
Rest 3min
+
Complete as many rounds and reps as possible in 6 minutes of (Pick-Up where you left off):
30 Double-Unders
20 Push-Ups (Scale to Barbell or bench push-ups)
10 Dips (Scale Lying DB skull crushers)
*Lots of Pushing here!
*Goal is to keep moving and chip away at reps. Good movement is always priority not number of rounds.

3 thoughts on “Tuesday – 10/10/17

  1. A1. 80 x 8, 85 x 8, 90 x 7, 90 x 7
    A2. Unweighted x 5, 5lb x 5, 8lb x 4, 8lb x 4
    A3. Thick green band x 8

    B. 4 rounds + 56 Rx

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