Chasing Virtuosity

Thursday October 24th, 2017

1) Joint Mobility

2) Strength

Front Squat 5x10 AHAP

3)Accessory

Romanian Deadlifts 4x12 w/ 4 count tempo
*lower weight for 4 seconds then snap up*

4) Workout of the Day

7min AMRAP of:
5x Sumo Deadlift High Pull 115/75
5x Strict Handstand Push-Ups
(Scale HSPU with Push Jerks)

Wednesday October 25th, 2017

1)10 min Jog around inside of building

2)Joint Mobility

3)For Time
50/40/30/20/10x Double Unders
25/20/15/10/5x Hand Release Push-Ups

-Rest 5min-

4)For Time
40/30/20/10 of:
-Butterfly Sit-Ups
-Box Jumps 30/24

***It doesn't matter how high the box is but you need to do a box jump, no step ups***

Friday October 20th, 2017

1) Joint Mobility

2) Warm-Up
3 steady rounds of:
5x Strict Pull-Ups
10x Push-Ups
15x Kettle Bell Swings

3) WOD
"Open Workout 16.3"
10x Power Sn**ches 75/55 (Clean and Jerk)
3x Bar Muscle Ups (C2B, Pull-Ups, Etc.)

Wait 5-10min then.

4) Core
"Annie"
50-40-30-20-10 of:
Double-Unders
Butterfly Sit-Ups

5) Recovery
"The 5 Mobility drills you can do anywhere"

Watch the Video...
https://m.youtube.com/watch?v=QpEXZK1U8uM
Then work on what you feel you need to.

The Five Mobility Drills You Can Do Anywhere | Trevor Bachmeyer | SmashweRx The five 'on the fly mobility drills' you're just not doing. Seriously, you're not doing these, and you can do them anywhere. 😈 Be sure to subscribe 💪😊

Thursday October 19th, 2017

1) Joint Mobility

2) Warm-Up
3 steady rounds of:
10x Thrusters w/ Bare Bar
200m Run

3) Strength
EMOM for 16min
2x Clean &a Jerks as heavy as possible

4) Accessory
Good Mornings 4x15 (Stay at one weight)