Workout of the Day: Monday, 9.11.17

GroupSnatchGrip.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband warm up Part 1
--all x 10 reps/side
-internal and external rotations
-backward arm circles
-pull backs
-small circles
-rows

2 rounds:
30' Bear Crawl w/AbMat balanced on lower back
30' Duck Walk
30' Elephant Walk
30' Inchworm
30' Crouching Tiger
30' Mobility Frog

STRENGTH:
A1. Back Squat
10 @ 65%
8 @ 70%
6 @ 75%
10 @ 70%
8 @ 75%
6 @ 80%

A2. Ring Muscle-up + Dip (1+1) x 2-3 OR Weighted C2B Pull-up x 3
--Rest 1-2 min

M/U Scales include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

Note: Squat percentages are guidelines. Should be strong and fairly fast, no failures, perfect form every time. Adjust weight down to achieve speed and form.

CONDITIONING:
3 rounds for time:
16 Double KB Front Rack Lunge (24/16)
16 Butterfly Sit up

Optional Finisher:
3 sets:
Weighted Single Leg Glute Bridge x 5/side
Cossack squat x 5/side
Side plank hip raise x 10/side


 

Justin McClintock