Friday, 13 January, 2017

Matt getting his fitness on during ski season.

Workout of the Day:

Warm Up:

2 Rounds

10 Ring Rows

10 Push-ups

10 Sit-ups

10 Barbell Good Mornings

10 Back Squats

Banded Arm Swings, 60 seconds per side

Skill:

Pulling Strength

1) 5 x 1 Pull-up Negative

*5 second lowering phase. Use feet if needed to allow for a full 5 second lowering. Add weight if needed to make more difficult

2) Partner Assisted Strict Pull-ups 3×3 (+/- 1 or 2 based on ability)

*scale up to strict pull-ups, strict chest to bar pull-ups, or weighted pull-ups to make this challenging

WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest to bar pull-ups

Floor press (1/2 BW)

Back squat (BW)

Cool Down:

20 Abmat Sit-ups

45 second lat stretch per side

20 abmat sit-ups

60 second couch stretch per side