Workout of the Day: Wednesday, 11.8.17

DaredevilDL.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Scorpion Pec Stretch x 1min/side

3 rounds:
10 Scap Push up
10 Yoga Push up
10 Star Plank Hold x :20/side
10 Crab Extensions

STRENGTH:
4 rounds:
A1. Bench Press x 10
--stay fast, no grinding reps
--Rest 60 seconds

A2. Feet Elevated Ring Rows x 10
--stay long and tight
--must be unbroken
--Rest 60 seconds

CONDITIONING:
"Death by Push Press"

First minute- 1 rep
Second minute- 2 reps

Weight= 70% of Strict Press 1RM

Full ROM required, including a strong lockout overhead. Jerks don't count. Hold the standard.

OPTIONAL FINISHER:
3 Sets:
:30 max banded tricep extensions
:30 Rest
:30 max DB Hammer Curl
:30 Rest

Justin McClintock