Workout Blog Dec 7th


TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well

6 mins Foam roll 
Back, Glutes, Hamstrings, Calfs, Quads, IT Band

4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes

4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.

Conditioning 
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m

3 min rest then jumped into 12 noon session

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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