Workout of the Day: Thursday, 10.5.17

GroupSABarHang.jpg

WORKOUT OF THE DAY:

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

2 sets:
10 Pause Squat
10 Reverse High Step Lunge
10 Cossack Squat
:30 Spiderman Step Hold/side

STRENGTH:
A. Every 90sec x 7
Snatch Balance + Hang Snatch Pull + Hang Snatch (1 + 1 + 1)

CONDITIONING:
15min EMOM:
A1. Pistols x 2/side @23X2
A2. Single-arm Bar hang x :08/side
A3. Lateral Box Jump x 3/side
A4. Box HSPU + Shoulder Taps (4 + 5/side)
A5. 1-arm, 1-leg plank x :12/side

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

Justin McClintock