Strength
- Seated good morning: 2-3 sets of 5-8 reps @ 21X1 tempo
Perform a banded lat & oblique opener :30-:45/side in between sets - Nordic Curl x 3
Rest as needed and get :30-:45 of hanging from a pull up bar in between sets
Notes
Make sure you maintain your back position and tempo throughout the good morning. If you are unable to do either of these things then you have chosen too heavy of a weight. Aim for sets of 8. If you get sets of 8 today then you can go heavier next week.
The Nordic curl can be regressed by using banded assistance, and by decreasing the range of motion. We want all of your reps to be done with control and extended hips. Start with a band for assistance and a box or plates in front of you to decrease the range of motion. As you are able to control the descent more you may lower the box height. Once you get to a lower box or the floor with control, you may decrease the amount of banded assistance. Always use as little help from your hands as possible to lift yourself back up to the starting position.
Conditioning
AMRAP 10
3 wall walks
6 power cleans
9 chest to bar pull ups
Notes
Today’s workout is a ten minute AMRAP of wall walks, power cleans, and chest to bar pull ups. Your score will be the number of rounds and reps completed in ten minutes.
The wall walks should take no more than about :40. You may decrease the number of reps or modify the height of the wall walks as necessary.
Power cleans should be a light moderate weight that allows for touch and go sets through most of the workout.
Chest to bar pull ups should be completed in 2-3 sets. You may substitute regular pull ups, banded chest to bar (or chin over bar), or jumping chest to bar pull ups (or chin over bar).