Motion Workouts – Week of 08/29/16

 In Daily Workout, motion

Motion workouts for the week of August 29, 2016.

The theme for this cycle is rowing 🙂

The Athletes Prepare for Their 8K

Day 1

A. EMOM x5 – 5 Russian baby makers
right into
EMOM x5 – 5 counterbalance goblet squats
right into
EMOM x5 – 10 alternating Cossack squats
B. 2 min row, 2 min rest x6
C. Accumulate 60 sec FLR on rings

Day 2

A. EMOM x10 min 1 – 15-20 sec/side goblet squat ankle stretch
min 2 – 5 goblet squats @2020
B. EMOM x10 min 1 – 15-20 sec/side kneeling hip flexor stretch
min 2 – 5 goblet squats @2020
C. 15 min row – start at a stroke rate of 16s/m and increase by 2s/m every min until you get to 30s/m, then decrease by 2s/m each minute after that
D. EMOM x5 – 5 HARD pulls on the rower

Day 3

A1. Back squat – 5-5-5-5-5; rest 1 min
***Increase weight each set, work towards a tough 5
A2. Weighted pull up negatives @30A1; 3-3-3-3-3; rest 1 min
***increase weight each set, work towards a tough 3
B1. BB RDL @20X0; 8-10 reps x3; rest 1 min
B2. DB bench press @20X1; 8-10 reps x3; rest 1 min
C. 10 sets:
10 Russian KB swings + 10 sec AD sprint
rest 1 min

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