Workout of the day

Workout of the day

Thursday – 2/28/2019

The Workout for Thursday is:

In teams of 2, you go I go…
Bike or Row
1.) 2 x 10 Cals each at moderate pace
2.)2 x 10 sec acceleration to max Watts/RPMs
3.)2 Sets of:
– 7 Banded Snatch Grip Deadlifts with PVC
-7 Burpees Over Partner holding Plank
-7 Hang Squat Cleans with Med Ball

Partners will alternate full rounds…
AMRAP x 10
-Row 9/7 Cals
-6 Wall Balls (20/14)(Rx+30/20)
-3 Snatches (135/85)(Rx+ 155/105)

[Rest 3 Minutes]

AMRAP x 10
-Row 9/7 Cals
-6 Med Ball Cleans
-3 Power Clean & Jerks

[Active Recovery]
Bike Erg or Assault Bike
20 Minutes
:40 sec ON @ moderate pace
:20 sec OFF

* Spend 5-10 Minutes working on T-Spine mobility
* Spend 10-12 Minutes working on Lower Body mobility
* Spend 5-10 Minutes working on Shoulder Mobility
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


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