Workout of the Day: Monday, 11.26.18

HeatherYoke.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
15 Theraband Pull-apart
15 TBand Pass Thru
10 TBand OHS
10 High Knee Lunge + Twist
10 Cossack Squat
10 Pause Jump Squat
5 Athletic Burpee

STRENGTH/SKILL:
5min EMOM:
Snatch Balance x 3

E2MOM x 12min
Snatch Pull + Snatch (1+2)

CONDITIONING:
10 minute ladder:
Snatch (135/95)
Overhead Squat
Burpee Over Barbell
1-2-3...

Snatch can be power snatch, etc

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
5 Contralateral Inchworm
10 Quadruped Rotation
10 Yoga Push up
5 Burpee

WORK:
4 Sets:
8 Dual DB Sumo Swing
12 Goblet Squat
6/side DB Snatch
6/side Cossack Squat

HUSTLE:
18min EMOM:
10 KB Taters
10 Alternating DB Snatch
10/side Walking Lunge

STRONG

MOVEMENT PREP:
Pigeon Pose x 1min/side
10 Pause Jump Squat
10 Walking Lunge
10 Deadbug
10 Scap Push up
10 Scap Pull up
5 Inchworm

STRENGTH/SKILL:
3 Sets:
A. Back Squat x 5 @31X1

3 Sets:
B1. Ring Row x 5 @31X1
B2. Cossack Squat x 5/side @31X1

3 Sets, time permitting:
C1. Box Jump x 5 (Pause :02 in landing position before standing)
C2. Seated Partner Med Ball Throw x 5/each (20' apart)

Finisher, time permitting:
30 Tuck ups (pause :02 in hollow every rep)


Justin McClintock