Workout of the Day: Monday, 1.15.18

KevinHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Iron Cross Back Stretch x 5/side SLOW
Pigeon Stretch x 1min/side
2 rounds:
10 Pause Air Squat
10 Reverse Lunge + High Knee
10 Cossack Squat
10 Bottom Squat + External Rotation
10 Scap Push up
10 Scap Pull up
:10 Active Lat Hang

STRENGTH:
3 sets:
A1. Back Squat @ 33X1 x 3
-rest 1min
A2. Weighted Pull-up @11X3 x 2
-rest 1 min

-start working sets around 75% of Back squat (at most), build across 3 sets

CONDITIONING:
8 min AMRAP:
8 Back Squat (135/95)
8 Pull up
8 Front Squat (135/95)
8 Pull up
8 Back Rack Lunge (135/95)
8 Pull up

-Pick a weight you can move unbroken, at least for the back and front squats. Scale pull-ups to be 1-2 sets.
-Bar comes from the ground. Obviously.
 

Justin McClintock