Workout of the Day: Tuesday, 12.19.17

SusieHarness.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch 1 min/side
2 sets:
10 Sumo Squat to Stand
10 Yoga Push up
10/side Side Plank Reach Through
10 Duck Walk Forward
10 Duck Walk Backward
5 Shin Hops
5 Squat Tuck Jumps

STRENGTH:
"Bear Complex"
Find a heavy weight for the following sequence, without stopping or dropping the bar:
Power Clean
Front Squat
S2OH
Back Squat
S2OH

-For today, you may combine movements.
Power Clean-to-Thruster-to-Back Thruster is acceptable for this sequence today, if you're comfortable receiving the bar behind your neck.

CONDITIONING:
9min AMRAP:
9 Backsquat (135/95)
6 Back Rack Lunge (135/95)
3 Jerk (135/95)
-jerks may be behind the neck, but are not required to be
-bar comes from the ground. obviously.

OPTIONAL FINISHER:
3 sets:
3 Jefferson Curl
5 Deck Squat
1 min Wall Quad Stretch

Justin McClintock