Workout of the Day: Tuesday, 9.12.17

RingThingCloseUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30' Bottoms up Walk + 5 Half-Kneeling Bottoms-up Press
10 Single Arm Swing
10 KB Clean and Press
5 Inchworm
10 Scap Push up
10 Scap Pull up
20 sec Hollow Hold
20 sec Arch Hold

STRENGTH:
4 sets:
A1. Strict Press x 3.3.3 @ 70-80% 1RM Press
-rest 10sec between clusters

A2. Ring Push-up x 5-8
--if you don't have push ups, scale to ring plank x :15 + 3-5 push-ups

A3. DB Shoulder Shrugs x 12
-pause 1 sec shoulders in your ears every rep.

CONDITIONING:
--6 min clock--
400m run, then 3 rounds:
10 Wall Ball (20/14)(10'/9')
10 Ball Slam

--at 6:00, a 6 min clock--
400m run, then 3 rounds:
20 Russian KB Swing
5 Box Jump (24"/30")

--at 12:00, a 4 min clock--
400m run, in remaining time AMRAP:
Burpee Box Jump Overs (24"/30")

OPTIONAL FINISHER:
3 sets:
10 Seated Arnold Press
10 DB Floor Press
10 JM Press

Justin McClintock