Workout of the Day: Tuesday, 9.19.17

LarissaPull.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:

A1. Strict Press
9-7-5-max
--build to a heavy 5, then take 70% of your set of 5 for max reps
A2. Deficit Push-up x 7-10 x 4 sets
1-2 45# plates, stay long and tight. As low as possible with good form. 

CONDITIONING (17min): 

500m row, then 3 rounds:
10 DB Push Press (45/20)
10 Bodyweight Reverse Lunges

--at 6:00--

500m row, then 3 rounds:
10 Goblet Squat w/DB (45/20)
10 Sit-ups

--at 12:00, 5 min clock:
500m row, in remaining time AMRAP:
10 DB Thrusters (45/20)
10 DB Burpee 

OPTIONAL FINISHER:
3 sets:
Hammer Curl x 15
Lateral Raise x 15
Frontal Raise x 15

Justin McClintock