Motion Workouts – Week of 6/20/16

 In Daily Workout, motion

Motion workouts for the week of June 20, 2016.

Day 1

A. Vertical jump – 1 rep for max height every 30 sec x8 minutes
B. Back squat – work up to a tough 2
C. Take 94% of B and do 3 sets of 2 reps; rest 2 min between
D. 4 sets 30 sec weighted glute bridge hold (Slingshot band around knees)
rest 30 sec
30 sec glute bridge marches
rest 30 sec
E. In teams of 2 60/45 cal AD
3 min hang from pull up bar (both)
60/45 cal row

Day 2

A1. Strict press @21X1; 8-10 reps x5; rest 1 min
A2. Assisted high pull up hold – 20-30 sec x5; rest 30 sec
B1. Dips @21X1; 4-6 reps x3; rest 10 sec
***note change in tempo
B2. Banded tricep pressdowns @2020; 12 reps x3; rest 1 min
B3. DB one-arm rows @21X1; 10-12 reps/arm x3; rest 1 min
***aim for same weight as last week
C. 4 rounds @high effort
30 sec AD
30 sec rest
30 sec single unders
30 sec rest
30 sec walking lunges
30 sec rest

Day 3

A. 3 sets:
30 sec duck walk
10 sec R side plank hold
10 sec rest
30 sec horse walk
10 sec L side plank hold
10 sec rest
30 sec lizard walk
10 sec R side plank hold
10 sec rest
30 sec ostrich walk
10 sec L side plank hold
10 sec rest
B. EMOM x20
min 1 – 30 sec goblet carry
min 2 – 35 sec anti rotational plank
min 3 – 45 sec farmers carry
min 4 – 35 sec BB OH hold (90-100%1RM strict press)
C. Accumulate 8 min caveman squat

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