workout of the day
09.01.2021
WOD
Re-Test 3
sprint test
row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
row 250/225m
Warm Up
2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms
Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side
Strength
Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)
You should build load across sets starting at a lighter load
WOD
Re-Test 3
sprint test
row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
row 250/225m