Workout of the Day: Thursday, 10.11.18

BigGroupPlank.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats/Tris x 3-4 min

2 Sets:
10 PVC Prone Raise
10 PVC Prone Pass Thru
10 PVC Front Rack Back Squat
10 PVC Muscle Cleans
10 PVC Tall Cleans
10 Scap Pull up
10 Hollow/Arch Swing

STRENGTH/SKILL:
20 minutes to find a heavy set of the complex:
Clean Pull + Clean + Front Squat

CONDITIONING:
5 Rounds for time:
1 Power Clean @ 80% Today's Complex
3 Front Squat
5 Box Jump (30"/24")
time cap: 9 minutes

Score: TIME @ WEIGHT

FINISHER:
Collect
1:00 Hollow Hold
2:00 Handstand
3:00 Plank

DURABLE

PREP:
2 Sets:
10 Banded Good Morning
10 Russian KB Swing
10 Goblet Squat
10 Cossack Squat
10 Glute Bridge
10 Star Plank Extension

WORK:
3-4 Sets:
10 Plate G2OH
:20/arm Plate Pinch Hold
15 Hanging Knee Tuck
15 Banded Good Morning
10 Goblet Squat

HUSTLE:
1:00 on/1:00 off x 20 minutes
10 Plate G2OH
10 Plate OH Lunge
20 Steps Plate Pinch R Arm Farmer's Carry
10 Burpee to Plate
20 Steps Plate Pinch L Arm Farmer's Carry



Justin McClintock