Workout of the Day
SKILL / ASSISTANCE
3-4 Rounds
10-15 Sandbag Good Mornings
:30 L-Sit
1-2 min Jump Rope Practice
Notes
Rest as needed between exercises for heavy good mornings, quality core work, and productive jump rope practice!
L-Sit: Use the hardest variation possible in good form. OK to accumulate time or mix-and-match. For example: 10 sec legs extended + 10 sec single leg extended + 10 sec knee tuck.
Jump Rope: If you’re already a double under wizard, practice Crossover Single Unders today!
Here are some drills to improve Double Unders that don’t just involve trying harder…
-wrist rotations – particularly helpful if you have a dominant hand doing more work than the other
-power jump single unders (higher, tall jump endurance)
-double tap jumps (timing and coordination)
FLOATER STRENGTH
A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Deadlift, 4 x 3-5
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10
Notes
Tomorrow we have thrusters, chest to bar pull-ups, and bar muscle ups.
The first four exercises here can be sets across or building, athlete’s choice.
FSQ: Aim to go heavier than Week 1.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.
Pull-Ups: If you are missing tomorrow’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.
(Group Class Programming WK5/8 )
No matter the year, time or place, 135lbs is always 135lbs.
Sandbag Good Mornings
Today’s workout includes sandbag good mornings. A good morning is a hip-hinge–based exercise that biases the spinal erectors by placing the load higher on the trunk. Good mornings are usually performed with a barbell held in the back rack and can be done standing or seated.
In today’s sandbag variation, the load is placed in front, which shifts some of the work down the back and adds a grip and holding component. You’ll need to actively stabilize the bag using your arms and lats.
3 easy things to focus on:
- getting a strong, stable hold on the bag
- minimizing sandbag movement through each rep
- expanding your ribs out and back as you breathe, not into the bag.
This :13 example is good, if only go a touch slower.
Leave a Reply