Daily Workout

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

We played two games of vintage base ball.

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

Walked 2 miles and ran 1 mile.

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Warm-up

5 rounds

• 1:30 of work
  • 5 burpees
  • 15 wallballs (20/14)
  • Max Cal Assault Bike
• :30 of rest

Build to heavy.

Metcon

25 min EMOM

• 1 bear complex (135/95)
  • 1 Power Clean
  • Front Squat
  • Push Press
  • 1 back squat
  • Push press
• Max Box Step Ups for the remainder of the workout

Workout ends at 250 box steps or at time cap (25 min)

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

Cardio

5-mile easy bike ride

Accessory Work

Shoulder Mobility with Band

2 rounds

• 10 presses
• 10 internal and external rotations each arm
• 10 behind the neck presses
• 10 over the shoulder internal rotations
• 10 Ys
• 10 face pulls with external rotation and press
• 10 forward-facing angels
• 10 rear-facing angels

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)

Accessory

3 rounds each

Banded Shoulder Mobility

• 12 Presses
• 12 Internal Rotations
• 12 External Rotations
• 12 Face Pulls w/ Extension
• 12 Ys

Ankle and Hip Mobility

• 10 Hip Flexor Raises w/ Band
• 15 Straight Leg Eccentric Heel Drops
• 15 Bent Knee Eccentric Heel Drops

Commentary

Took a day off after playing baseball, yesterday, and worked on accessory items.

I added the eccentric heel drops to help strengthen my Achilles’ tendons. I have been experiencing tendinitis in my right Achilles after play ball.

Sport

We played 3 hours worth of baseball.

REST DAY

Everybody needs a day of rest. Enjoy it!