Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

Build to a heavy deadlift in 15 minutes

[email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% (make a 5-10lbs jump in weight when you get to 80%).

Then:

EMOM 14 of: outside if weather permits

Min 1: 5 DBL DB strict press + 5 push press (25/35lbs)

Min 2: Run 200m or 1 parking lot lap

Stimulus Goal:

Why Do This Workout?

To pick relatively heavy things up and put them down! We regularly pick things up outside of the gym, why wouldn’t we practice and get stronger with that movement pattern inside the gym?

The workout today will will challenge your shoulders and your lungs but will also help them both grow stronger!

Duration and Feel: Should have at least 30 seconds to rest and breathe after the shoulder press + push press combination in the odd minutes. You’ll have less rest in the even minutes with the 200m run, try to get it done under a minute, any extra time is a bonus. This will be a good shoulder and lung burner!

Deadlift & DB Weight: Build to a heavy, not quite maximal deadlift today, you should have a repetition or two in the tank. Pick a weight on dumbbells you could do 8-10 unbroken shoulder presses with while fresh.

Specific warm-up focus: Glute warm-up and deadlift prep.

Scaling Options: Lighter weight on DBs. Shorter distance on runs if you’re not getting at least 5-10 seconds to breathe.

At Home Options: 

Instead of deadlifts for strength do: Single Leg RDL’s: 3×6 each leg.

For the EMOM 14: Do 3 single arm shoulder press + 3 single arm push press each arm in the odd minutes. Do 45 seconds of cardio of your choice in the even minutes.