Workout of the Day: Sunday, 11.11.18

AlleyWalk.jpg

WORKOUT OF THE DAY:

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

STRENGTH/SKILL:
3 Sets:
A1. 5 Axle Clean and Press (1+1)

A2. 5 Ring Dip

A3. HSPU Work-- pick 1:
a. 5 L-sit DB Press
b. 5 Box HSPU
c. 5 Kipping HSPU

A4. Bar MU Work-- pick 1:
a. 0 C2B- 5 C2B Pull ups
b. 2+ C2B- 5 Jumping Bar MUs
c. 1+ Bar MU- 1-2 Bar MUs

CONDITIONING:
5min AMRAP:
9 Axle Push Press (95/65)
3 Bar Muscle up

Rest 5 minutes

5min AMRAP:
12 Axle Clean (135/95)
6 Ring Dip

Rest 5 minutes

5min AMRAP:
15 Axle Deadlift (185/135)
9 Handstand Push up




Justin McClintock