28 January 2016

Making it look easy ...

Making it look easy ...

Article: 5 Post-Workout Tips to Maximize Recovery & Results

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Calf / Achilles Stretch
Lat Stretch / Distraction
Hamstring S&F (Ball / Barbell)
Anterior Shoulder / Pec S&F

Metcon
10 min EMOM, alternating:
10-50 DU
1-5 Bar Muscle-up (Pull-up & Dip)
*** perform the most challenging but doable Pull-up variation & Dip ***

EMOM, "Death" by Back Squat:
~ = to Body Weight
0:00-1:00 1 rep;
1:00-2:00 2 reps;
2:00-3:00 3 reps;
... continue adding a rep each minute until unable to complete all reps for the current minute

EMOM, "Death" by Hand Release Push-ups: *** Starting at 5 ***
0:00-1:00 5 reps;
1:00-2:00 6 reps;
2:00-3:00 7 reps;
... continue adding a rep each minute until unable to complete all reps for the current minute