Workout of the Day: Saturday, 11.4.17

ChadHairSquat.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2-3 rounds:
10 Goblet Squat
10 KB SL RDL
10 Single Arm KB Swing
10 KB Single Arm Press
10 Front Rack Lunge

STRENGTH:
A1. Zercher Squat x 5 x 3 sets
-use axles
A2. Farmer's Carry Deadlift x 5 x 3 sets

CONDITIONING:
Stache Training Series #3:
Teams of 2

3min AMRAP
5 Sandbag Squat
60' Sandbag Carry

Rest

3min AMRAP
5 Zercher Axle Squat
60' Zercher Axle Carry

Rest

3min AMRAP
5 Axle Deadlift
60' Axle Carry anyhow

This will be run as a team competition. We will work in heats. Rest will be partly determined by class size. Weights should be at the upper limits of your capability to move with good technique.

DAWN PATROL:

MOVEMENT PREP:
5-10 min mobility as needed

2 rounds:
:20 Hollow Hold
:20 Arch Hold
20 Prone pass throughs
20 Band Pull aparts
10 Cossack Squats
10 Pause Jump Squats
10 Reverse Lunge w/High Step
10 Scap Pull up
10 Inchworms

CONDITIONING:
"Hidalgo"
For Time:
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95)
20 Box Jumps (24"/20")
20 Overhead Walking Lunges (45/35 lb plate)
20 Box Jumps (24"/20")
20 Squat Cleans (135/95)
2 Minutes Rest
2 Mile Run

If you’ve got a 20 pound vest or body armor, wear it.

Justin McClintock