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
For time
21-15-9
Calories
Box jumps
Dumbbell snatch
10 minute cap
Notes
Today’s workout is a descending ladder of calories, box jumps, and dumbbell snatches. You will complete 21 calories, 21 box jumps, and 21 dumbbell snatches, then 15 of each movement, and finally 9 of each movement. Your score is the time it takes to complete the full 21-15-9 or the reps completed at the 10 minute cap.
You should be able to move through the calories at at a pace of about 15/minute. If this sounds aggressive, you may lower the calories to 18-12-9.
Box jumps should be done to a height you will not hesitate on. Remember to extend your hips and lock out your knees at the top. You will step down from the box. You are welcome to challenge yourself and use a taller box.
Your dumbbell weight should be light-moderate and you will alternate hands each rep. The goal is to go unbroken on the snatches.