Strength
3 Sets
- 8-10 Hack Squats w/ foam roller
- 3/side Hip Airplanes
- 5/side Barbell Overhead Split Squat @ 2011
- 3 Jefferson Curls w/ :10 negative
Notes
Our strength today involves four exercises that target lower body strength and mobility. You will rotate through the 4 exercises for 3 rounds, resting as needed between each exercise.
Hack Squats w/ foam roller. Move through a full range of motion. Get all 10 reps first, then add weight. Aim to use 5-10lbs more than the last two weeks
Hip airplanes. If you struggle to hold your balance, hold on to the rig and focus on moving through as big a range of motion as possible while showing control. Move slowly here.
Barbell Overhead Split Squat. Use a light weight here. Focus on a good overhead position where the bar is directly over your center and your elbows are locked out. Maintain a soft touch of the knee each rep.
Jefferson Curls. Use a very light weight here. If you have a history of back issues, considering substituting a banded hamstring stretch for :30 on each leg.
Conditioning
Complete as many rounds as possible in 15:00:
- 12-15 Calories
- 12 Box Jump Overs
- 9 Dumbbell Hang Power Cleans
Notes
Today’s workout is a simple triplet of calories, box jump overs, and dumbbell hang power cleans. Your score is the number of rounds and reps completed in 15-minutes.
The calories should take no more than 1-minute each round. Adjust the target accordingly.
Choose a box height that allows you to move consistently throughout the workout. Stay safe. Be totally confident in yourself each jump. Otherwise, lower the box.
Choose a light-moderate set of dumbbells. Aim to complete the 9 reps unbroken throughout the workout. The goal is consistent movement throughout the 15-minutes.