Workout of the Day: Thursday, 10.12.17

DubinJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roller/Barbell Overhead Stretch x 1min
Barbell Quad Mash x 1min

2 sets:
10 Goblet Pause Squat
10 KB Halo (5/direction)
10 SA KB Swing/arm
10 Half-Kneeling KB Press (5/arm)
10 KB Plank Pull-under

STRENGTH:
A. 5 sets:
Snatch + Hang Snatch + Snatch Balance (1 + 1 + 1)
--Start working sets @ 60%, aim to build every set.

CONDITIONING:
15min EMOM:
min 1- Pistols @12X1 x 3/side
min 2- 1-arm Handstand Hold x :07/arm
min 3- Strict Knees to Elbows x 4
min 4- Single Leg Box Jump x 2/side
min 5- Strict Ring Dip x 4-8

OPTIONAL FINISHER:
3 sets:
10/each I, Y, T
Pancake Stretch x :30
Active Middle Split x :30

Justin McClintock