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Workout of the Day

Workout of the Day

4.1.19

Deadlift (E2MOM x 6)
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%
followed by…
Set #7 – 10 Reps @ 65%

Record set 6

Metcon (Time)
3 RFT
16 DB Front Rack Reverse Lunges (50/35)
100m Farmers Carry (35/25 plates)
32 Good Mornings (45/35 BB)
32 Sit-Ups
Rest 1 Min

Rest 1 minute after each round. Do not drop rubber plates outside.

KB Reverse Lunges
By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.

Farmers Carry
Pull our shoulders back into their sockets, and fight the urge to allow ourselves to round forward.

Good Mornings
Avoid excessive bending of the knees, as this is not a squat. Unlock the knee and keep them soft, but be wary of additional bending as we move into the movement. There is no standard we are aiming for here for "depth", with instead our aim being as low as we can go maintaining a perfectly neutral spine.

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