Workout of the Day: Thursday, 9.21.17

JKapNickHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
Foam Roller/Barbell Overhead Stretch x 1min

2 sets:
10 Pause Squat
10 Reverse High Step Lunge
10 Cossack Squat
10 Spiderman Step

STRENGTH:
A. Snatch x 2
-6 sets, building.
-start at 50-60%, aim for 85%+.
-rest 2 min between sets

CONDITIONING:
15min EMOM:
Bottom Pistol Extensions x 4/side
Shoulder Taps x 5/side
Shin Hops x 5
Plank on Rings x :30
Single-arm bar hang :06/arm

OPTIONAL FINISHER:
3 sets:
10/each I, Y, T
Pancake Stretch x :30
Active Middle Split x :30

Justin McClintock