Workout of the Day: Sunday, 11.4.18

MieleHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats/Tris x 3-4 min
2 Sets:
10 PVC Prone Raise
10 PVC Prone Pass Thru
10 PVC Front Rack Back Squat
10 PVC Muscle Cleans
10 PVC Tall Cleans
10 Scap Pull up
10 Hollow/Arch Swing

STRENGTH/SKILL:
5 Sets:
A1. Push Press + Jerk (1+2)
A2. Weighted Ring Dip x 3

CONDITIONING:
10-8-6-4-2
Jerk (155/105)
Ring Dip
time cap: 9 minutes

Bar comes from the ground. But you knew that.

Finisher:
3 Sets:
15 AbWheel Roll-out
Rest :10
15 Tuck ups
Rest :10
:15 Flutter Kick
Rest :10
:15 Hollow Hold
Rest 1:00

Justin McClintock