Workout of the Day: Friday, 10.26.18

GregRackComp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' High Knees
30' Inchworm
30' Bear Crawl
5/side Single Arm KB Swing
5/side KB Clean and Press
30'/side Bottoms-up KB Carry
30'/side KB Front Rack Lunge

STRENGTH/SKILL:
A. Strict Press
0:00 - x 5
2:00 - x 5
4:00 - x 3
6:00 - x 3
8:00 - x 2
10:00 - x 2
13:00 - x 2
16:00 - x 2

Aiming to finish 5% heavier than final set of last week

3-4 Sets
B1. Thruster x 3
B2. Pull up work
a.0 Pull ups-- 5 Tough Ring Rows
b.1-2 Pull ups-- 3-5 Strict Pull up
c.3+-- 3-5 C2B Pull up

CONDITIONING:
"Fran"
21-15-9
Thruster (95/65)
Pull-up

time cap: 7 minutes
compare to 6/4/2018

DURABLE

PREP:
2 sets:
5 Inchworms
10 SA DB Rows in Plank
10 L-seated SA DB Press
10 Goblet Cossack Squat
10 SA Front Rack Reverse Lunge w/High Step
5 Burpees

WORK:
4 Sets:
15 Half Kneeling Pallof Press
20 Banded Tricep Pulldown
10 Lunge w/Weighted Rotation
10/side Alternating DB Hammer Curl and Press

HUSTLE:
12min AMRAP:
5 Single Arm Hang Clean Thruster R Arm
10 Single Arm Front Rack Lunge R Arm
Rest :30
5 Single Arm Hang Clean Thruster L Arm
10 Single Arm Front Rack Lunge L Arm
Rest :30

Justin McClintock