Workout of the Week - June 28

Workout of the Week - June 28

Wow I swear, accessory and odd object day is always my hardest day. And that's also my favorite part about my home gym--I can try out weird stuff on my own time, and maybe I'll find something new that I love and can't wait to do again. 

And you know what's my favorite favorite part about my home gym during the summer? I can workout barefoot whenever I want. 

I love training barefoot because I tend to roll my feet outward (no idea why), so I get a stronger mind-to-big-toe connection when I'm barefoot. When I think about planting my big toe, no matter the movement pattern, everything about the movement improves--squats, deadlift, snatches, shoulder to overhead all feel stronger and more balanced, and my core becomes more taught and stable. 

So today I did my entire workout barefoot. 

If you only take one thing away from this, try the strength portion of today. My grip was actually toast before my glutes.

 

STRENGTH
EMOM 10
:30 on / :30 off
Max step up on one side, double dumbbell farmer carry hold, alternate sides each round (barefoot)
*i.e. :30 right leg step ups; :30 rest; :30 left leg step ups; :30 rest for 5 total sets on each leg
*Goal is a heavy enough weight to squeeze out 5-7 reps in :30 seconds

CONDITIONING
0-10 min complete:
10-8-6-4-2
sandbag clean to shoulder (if no sandbag, do a medium-heavy barbell power clean)
box jump up (make it tall if you're feeling spicy; use soft box if barefoot)

rest remaining time

10-20 complete:
2-4-6-8-10
box jump up
sandbag clean to shoulder 

*Each round should take you 4-6 minutes total so that you have plenty of rest in between. The goal is to feel recovered to be able to sprint again.