4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. GHD Sit-ups 7-10 reps.
Rest 60 seconds
+
Alternating 20s of work and 10s of rest for 16 minutes. Consistency is goal. Pace it smart.
Push-ups
Sit-ups
CrossFit
Make up Wednesday's workout or practice some skills. keep the volume low as tomorrow is UB gymnastics volume.
25-30 mins @ Z1 on Airdyne
+
stretch and mobility.
notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.
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