Motion Workouts – Week of 5/23

 In Daily Workout, motion

Motion workouts for week of May 23, 2016.

Day 1

A1. DB bench press (neutral grip) @40X1; 4-6 reps x5; rest 1 min
A2. Chin over bar hang – amsap x5; rest 1 min
B. Back squat @20X1; 4-6 reps x5; rest 2 min
C. EMOM x10
min 1 – 2-3 R arm TGU
min 2 – 2-3 L arm TGU

Day 2

A1. DB seated OH press @20X2; 6-8 reps/arm x4; rest 1 min (no rest between arms)
A2. One arm ring rows @20X0; 4-6 reps x4; rest 1 min
B. Row 4 sets – 2 min @85% effort, 2 min @50%
C. 3-4 sets:
30 sec R arm OH carry
30 sec R arm front rack carry
30 sec R arm farmers carry
30 sec L arm OH carry
30 sec L arm front rack carry
30 sec L arm farmers carry

Day 3

A. Goblet squat @50X1; 2-3 reps x7; rest 2 min
B. Front lunge + reverse lunge (unweighted) – 4-6 reps/leg x3; rest 30 sec/leg
C. Single leg wall reaches (weighted) – amrap in 20 sec/leg x4, rest 10 sec between legs

D. For 20 minutes @75% effort
50 single unders
10 MB slams
20-30 sec bent knee hollow hold
20-30 sec arch hold

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