Thursday 3-16-17

Coach's thoughts on today:
Deadlifts the day after lunges will not be pleasant. In fact, it may limit you considerably. Of course, the "Death by" structure of this workout without rest between movements will zap quite a bit too. On minute 10 where you only have 60seconds to do 20 push-ups and will be over 100 total reps total, and then right into deadlifts...yeah, you'll be pretty knackered.

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon

  • Metcon (AMRAP - Reps)

Alternating EMOM:
1st: 2 Push-ups
2nd: 1 Deadlift (185/135 -- 275/205)
3rd: 4 Push-ups
4th: 2 Deadlifts...

Continue with "death by" structure adding 2 reps each minute to the push-ups and 1 to the deadlift.