Workout of the Day: Monday, 11.19.18

KingDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Band Supported Lunge Stretch x 1min/side
2 sets:
10 PVC Pass-Thru
10 PVC Jumping Back Squat
10 PVC Overhead Squat
10 PVC Snatch Grip Push Press
10 PVC Snatch Grip Squat Press
10 Cossack Squat
10 Scap Push up

STRENGTH/SKILL:
A. Every 90 Seconds x 5 Sets:
Muscle Snatch + Snatch Balance (2+3)

B. E2MOM x 12 minutes:
Hang Snatch + Snatch (2+2)

CONDITIONING:
Death by Overhead Squat (95/65)
1st minute: 1 OHS
2nd minute: 2 OHS
3rd minute: 3 OHS...

time cap: 15minutes
Score= total reps

Bar comes from the ground. Obviously.

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:
8 DB Thrusters
5/side Lateral Dynamic Step-up
8 Med Ball Slams
5/side Weighted Cossack Squat

HUSTLE:
:30 on/:30 off x 16 minutes
Air Squat
Walking High Step Lunge
Lateral Skiiers
Med Ball Thruster Slam

STRONG

MOVEMENT PREP:
Foam Roll Quads/IT x 3min
10 Air Squat
10 Reverse Lunge
10 Inchworm
10 Scap Push up
10 Scap Pull up
10 Single Leg Glute Bridge
10 Leg Lift

STRENGTH/SKILL:
10min EMOM:
Speed Box Squat @ 12X1 x 2

4 Sets, time permitting:
Supinated PVC Banded Lat Pulldown @15X1 x 5, R60
Weighted Dynamic Step up @11X2 x 5/side, R60
Bent Over Barbell Row @11X1 x 10, R60
Single Arm Hammer Curl @11X2 x 10/side, R2:00

Finisher:
3 Sets, time permitting:
Lying Barbell Windshield Wiper x :40, R30
Leg LIft x :40, R30
Flutter Kicks x :40, R2:00

Justin McClintock