Tuesday 11-10-2020 Workout Of the Day
A. 20 min circuit:
5/leg lunge to step up
10 hamstring curls on med ball
15 single KB sumo DL
20 med ball cleans
B. 10 min AMRAP @35/50#
10 single DB step ups
10 DB hang snatch
40 DU
Workout Notes/Intentions: The circuit for today is lower body focused. For the lunge to step up, you will begin holding weights at your side facing the box. Step back into a back lunge, right knee touching the ground (i.e. loading up your left leg). Drive through left leg to stand up the lunge, right foot meeting the left. Step onto the box with the LEFT leg for the step up portion. Repeat for 5 total reps on this side, This ensures you are loading up one leg for all 5 reps. Then repeat on the other side. The hamstring curls will be done laying on your back from a glute bridge position, with heels on the med ball. Pull the ball towards your body, engaging hamstrings and glutens. For the KB sumo DL, one KB will be used. Weight should be fairly heavy. Medball cleans will be done from the ground, coaches will review this movement (and all other movements) before you begin warming up for them.
The AMRAP will use a single DB. Step ups can be front rack or on the back/shoulder. You can alternate or do 5&5. The hang snatch can also be alternating or 5&5. Move through at your own pace, and slow down a needed. Step ups can be slow and controlled, which can allow you to breathe.
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