Workout of the Day August 4, 2018

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds


Run 0.25 or 3 times around 88 or 2 around 89
10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push press

3 sets of 4
Keep loading around 70% for all sets

Part 3

21-15-9

Hang Power Cleans and push press (barbell or dumbells)
V ups

Do 21 of the cleans, then 21 v ups, then 15 cleans and 15 v ups....

For the hang power clean and push press, do the hang power clean and, with the  bar still on your shoulders, execute a push press. Once the push press is complete, bring the bar back to the hang and start again. Do not lift from the floor each time, only from the hang. Keep this light.

Sub in kettlebell swings for the cleans

Part 4

4 Rounds

10 banded pull aparts
20 banded lat pull downs

Only do with light bands. Don't try with the blue or green ones.

Part 5

4 Sets

8 standing pallof presses per side



TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row or Bike or Run

6 sets

2 min light pace
1 min moderate pace
30 sec sprint
1:30 rest

Part 3

3 sets

:45 plank
:45 side plank left side
:45 side plank right side