HOME WOD – Monday 13 April 2020
WARMUP
(5 min.) Tabata Warm-up
20 sec. Crazy finnish exercise
10 sec. Dead bug
4-5 Rounds
8-10 reps each position of Jami squat drill
(10 min.) Push-up Program Day 10
Get Low
Deficit Push-ups
7 x 50% of Max Reps
* Unbroken sets
* Elevate each hand on something that’s a few inches — plates or stacked books.
WORKOUT PREP & WORKOUT
(5 min.) Review movements
Fully and Partially Loaded
DB Squat Clean as:
Front Squats – Hang Squat Clean – Full Squat Clean
Unloaded
Single leg hip raises – perform some regular (feet on ground), before moving to single leg.
(10 min.) Prep for the workout
5 DB squat cleans or single leg raises
4-5 Ring/object dips – easy version for the first round.
2 Rounds
* Use workout mods for the second round.
* Prep as needed for workout
(10-15 min.) Perform Workout
21-15-9
Single Leg Hip Raises (each side)
Elevated Feet Object Dip
Scoring
Time to complete the workout.
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Elevated Feet Object Dip
Scoring
Time to complete the workout.
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip
Scoring
Time to complete the workout.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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