Workout of the Day: Tuesday, 10.23.18

BuddyPlank.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wrist Warm up
2 Sets:
10 Cat-Camel
10 PVC Jumping Back Squat
10 PVC Around the World
10 PVC OHS
10 PVC Snatch Balance
10 PVC Squat Snatch Press
10 Thoracic Rotation in Squat
10 Crab Extension

STRENGTH/SKILL:
4-5 Sets:
A1. Snatch High Pull + Hang Snatch + Snatch
A2. Ring Muscle-up— Pick 1
a. 0 C2B= C2B x 5
b. 1-2 C2B= Jumping/Assisted Strict MU x 3-5
c. 1+ MU= Swing + Pull + MU (2+2+1)

CONDITIONING:
9 Ring Muscle-up
21 Snatch (135/95)
6 Ring Muscle-up
15 Hang Snatch (135/95)
3 Ring Muscle-up
9 Overhead Squat (135/95)
time cap: 16 minutes

Every snatch involves a squat. Obviously.

DURABLE

PREP:
2 sets:
5 Contralateral Inchworm
10 Quadruped Rotation
10 Yoga Push up
10 Tuck up
:15 Flutter Kick
5 Athletic Burpee
1 Wall Walk :10 Hold

WORK:

3-4 Sets:
10 Dual DB Swing
5-10 Tough Push up
10 DB Floor Press
3 Wall Walk

HUSTLE:
15min EMOM
7 Devil's Press
:45 Fan Bike for max cals
:15-:30 HS Hold

Justin McClintock