Workout of the Day: Tuesday, 11.13.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Ankle Dorsiflexion x 1min/side
Pigeon Pose x 1min/side

2 Sets:
10 High Knee Lunge + Twist
10 Pause Jump Squat
10 Reverse Lunge
10 Cossack Squat
5 Inchworm
5 Shin Hop
5 Burpee

STRENGTH/SKILL:
5min EMOM
A. Dip Clean + Front Squat (1+3)

B. Every 90 Seconds x 7 Sets:
Hang Clean + Clean (2 + 1)
--This should be heavier than last week's complex, by at least 3-5%.
--If you've been training the lifts for a few years, definitely try to get above 75%, possibly as high as 85%ish.

CONDITIONING:
3:00 AMRAP of Unbroken complex:
Power Clean (95/65)
Front Squat
Hang Power Clean
Thruster

Rest 3:00

3:00 AMRAP of Unbroken complex:
Power Clean (135/95)
Front Squat
Hang Power Clean
Thruster

Rest 3:00

3:00 AMRAP of Unbroken complex:
Power Clean (155/105)
Front Squat
Hang Power Clean
Thruster

--Each rep of the complex must be unbroken, partial reps don't count. Score is total reps across all 3 rounds.
--Cleans must be stood tall before beginning squats/thrusters.

DURABLE

PREP:
2 sets:
10 Air Squats
10 Reverse Lunge + Step
5 Athletic Burpees
10 Spiderman Step
5 Side Plank Reach Through
10 Glute Bridge
:20 Flutter Kicks

WORK:
4 Sets:
5 Med Ball Slams
10/side Single Arm KB Swing
5 DB Thrusters
30 Bicycle Crunches

HUSTLE:
20min EMOM:
:45 Fan Bike Max Cals
7 Burpee
15 Dual Russian KB Swing
7 Med Ball Thruster Slams



Justin McClintock