Workout of the Day: Monday, 12.3.18

ToriJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 2min
2 Sets x 10:
PVC Pass Thru
PVC Around the World
PVC OHS
PVC Snatch Balance
PVC Snatch Grip Squat Press
PVC Back Rack Cossack Squat
Spiderman Step
Deadbug

STRENGTH/SKILL:
6min E2MOM
Snatch x 2

immediately into

8min E2MOM
Snatch

CONDITIONING:
For time:
11-8-5
Snatch (155/105)
C2B Pull-up
time cap: 10min

All snatches involve a squat. But you knew that.

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:
DB Front Squat x 5
Ring Row x 10
DB Step up x 5/side
Push up x 10

HUSTLE:
20min EMOM
Dual DB Front Squat x 10
Fan Bike x :30
Renegade Row x 5/side
Weighted Plank x :30

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:
3 Sets:
Back Squat x 3 @51X1

3 Sets:
Ring Row x 5 @51X1
Cossack Squat x 7/side @51X1

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

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


Justin McClintock