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Workout of the Day

11/30/2017

Reminder that prior to starting any workout you should be foam rolling and performing 10 to 15 minutes of full body mobility work.

Complex #1 - 4 rounds

Oly Bar Squats - 6, 6, 4 (eccentric - 6 second lower), 12 (lower the weight)
Cable 1 arm pull down - 6, 6, 4 (eccentric - slowly extend the arm back up), 12

Complex #2 - 3 rounds

Walking lunge x 20
25m shuttle run x2
Walking lunge x 20
Renegade Row x 10/side

Complex #3 - 3 rounds (complete the round as quickly as possible then rest)

Med ball lateral bound wall throws x10/side
Wall balls x 10
Med Ball floor slams x 10

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Workout of the Day

11/28/2017

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Complex #1 - 4 rounds

Oly Bar Deadlift - 6, 4, 4, 12 (drop your weight by 40% for the last set of 12)
Slow pushup (three second lower & press) - 10x
Rest 1 minute

Complex #2 - 3 rounds

SB 1 leg hamstring curl x 10
Eccentric chin ups x 6
Oly Bar Roll outs x 8

Complex #3 - 3 rounds

Eccentric hamstrings x6 (lower as slowly as you can until chest on the ground)
Max Tricep push ups

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