Workout of the Day: Saturday, 1.6.18

DubinTGU.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 V-ups
10 Russian Twist
5 Inchworm
30 Jumping Jacks
then:
Tug-of-War

STRENGTH:
Skill work-- 3 sets (ish)
A1. Linking Toes-to-Bar x 1-2 minutes.
-work on pulling feet down fast and actively pulling into arch to allow smooth transition into next T2B.
--Try to get a smooth 3-6 reps each time.
--Be aware of grip on the bar to avoid ripping.

A2. Rope Climb x 1-2 reps
--This is a squatting movement, not a pulling movement.

A3. Cycling Push Press x 5-10 reps
--work on locking out completely overhead, and using the lowering of the bar to smoothly meet with your dip into the next push press.
--Stay light and prioritize smoothness-- no crashing into your shoulders.

CONDITIONING:
Teams of 4, tunnel style:
12min AMRAP:
(3/2) Rope Climbs
12 Push Press (95/65)
12 Toes to Bar

--modify so you could theoretically do these movements unbroken on your first set.
--you will end up resting slightly behind your teammates. Savor it.

DAWN PATROL:

MOVEMENT PREP:
TBand Sequence
2 rounds:
30' High Knees
30' Butt Kickers
30' Carioca
30' Spiderman steps
30' Lateral Lunge
30' Bear Crawl
30' Crab Walk

STRENGTH:
A1. Kipping Deficit HSPU x 7
A2. Weighted Pistols x 7/side
A3. Legless Rope Climb x 3

CONDITIONING:
"Tommy Mac"
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)
 

Justin McClintock