10.3

DAILYWORKOUT

Performance

Monday, October 3rd, 2016

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A FS + Jerk; 2+1 OTM x 10 minutes – building and working on form here over the 10 minutes
B Supinated BB bent over row x 8-10 reps x 3 sets
+
1 minute max pull ups
1 minute rest
1 minute max wall ball
1 minute rest
1 minute max row
rest 1 minute
x3 rounds

finisher
side plank hold for 20sec. per side x 3

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15