Workout of the Day

Warm Up- I stole my warm up from the book Core Performance. He calls it movement prep and it's great. 3 goals of warming up 1.break sweat. Muscles are much more elastic when warm. 2.Get small muscles firing to increase body efficencey. 3.Develop the mind body connection before competing or whatever atheletic endevor your undertaking... On to buisness.

Workout today is 2 sets of exercises. Go through set 1 3 times then move to set two for 3 rotations. Don't forget to make sure you leave some money in the bank, that is finsh able to do 2 reps.

Set A

Overhead Squat 12 reps

Pull-ups (normal grip) max. (quit with two left)

Inverted Row (explanation after workout.) 10-15

Set B

Walking Lunges Head up, big chest. Weighted if 15 is easy.

Pull ups (parrell grip) Use grip perpendicular to your body, about shoulder width apart...

Reverse grip curls.

HOW TO DO INVERTED ROWS. stolen from strongmanlifts.com

How to Do Inverted Rows. Lie back on the floor inside your Squat Rack with the bar at arms length. Pull yourself up until your chest touches the bar.
Pronated Grip. Same grip as for Pull-ups: palms facing away from your body. Grip the bar slightly narrower than on the Bench Press.
Elbows Tucked. Not parallel to your torso. Keep your elbows close to your body, about 45° angle at your armpits.
Lead with Your Chest. Not with your stomach or head. Keep your chin tucked, chest forward and shoulder-blades back & down.
Touch Your Lower Chest. Same place the bar touches your chest on the Bench Press: your xyphoid process.
Squeeze Your Shoulder-blades. Lead with your chest, keep your shoulder-blades back & down, tighten your upper-back at the top.
Stay Tight. Straight line from shoulders to ankles. Keep your lower back & abs tight from start to finish.