Workout of the Day: Thursday, 10.4.18

RhiHeatherOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
30 Theraband Pull apart
15 Band pass thru
15 Band OHS
10 Thoracic Rotation in Squat
10 Yoga Push up
10 Spiderman Step
10 Cossack Squat

STRENGTH/SKILL:
2-3 Sets, use as a warm-up:
A1. Power Snatch x 5
-finish tall, focus on cycling technique

A2. HSPU- pick 1
a. L-seated DB Press x 5
b. Box HSPU x 5
c. HSPU x 5

CONDITIONING:
For time:
21 Power Snatch (115/80)
21 HSPU
Run 1 mile
15 Power Snatch (115/80)
15 HSPU
Run 800m
9 Power Snatch (115/80)
9 HSPU
Run 400m
time cap: 27 minutes

1 mile= to corner of 7th and back or 4 x 400m

DURABLE

PREP:
2 sets:
10/side Monster band lateral walk
10/each Monster band forward/backward
10 Monster band In/Out jumps
20 Monster band Stagger Jumps
20 Monster band March
10 Med Ball Slam
10 Med Ball Thruster
10 Med Ball Burpee

WORK:
4 Sets:
Sandbag Carry x 30'
Goblet Squat x 10
AbWheel x 10
Heavy Russian KB Swing x 10

HUSTLE:
16min E2MOM:
station 1:
10 Sandbag Squat
10 Sandbag Squat Thrust

station 2:
8/side x Single Arm Deadlift
16 Russian KB Swing

modify volume so you get at least 15-30s rest

Justin McClintock