Workout of the day
Friday, February 16th 2024
WARM UP – barbell
2x
10/8 Cal Row
10 barbell back squats
MOVEMENT/MOBILITY – DB, pull up bar
:30 straddle stretch
:30 squat hold (as deep as possible)
:30 staggered hamstring stretch / side
:30 single leg RDLs / side
:30 Spiderman/Rotation/Overhead Reach flow each side
12 alternating lunge jumps
:40 slow motion air squats, no pauses anywhere
:40 slow motion front squats, no pauses anywhere
then,
10 Front Squats with light weight on bar,
then build to starting weight of 4
STRENGTH
E :90 x 6
4 Front Squats @ 60-75%
:03 descent every rep
METCON
AMRAP – 6
60 Double unders
15 goblet squats @ 70/50
1:00 rest
AMRAP – 6
15/12 cal row
15 GHD sit ups
1:00 rest
AMRAP – 6
8 DB Hang Snatch @ 70/50
6 Burpee to 6″
NOTES Goblet squat needs to be a weight that is unbroken for a round or two. DB should be done with 4 reps one side, brief rest then 4 reps the other side. MODIFY 60 DU – 45 reps or 90 singles 15 GHD – 16 single leg v-ups