Workout of the Day: Monday, 5.14.18

KatRackRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
Wall Quad Stretch x 1min/side
3 rounds:
10 Air Squat
5 Burpee
5/side Jumping Lunge

STRENGTH:
Back Squat x 3
25min to find a heavy triple for today
No more than 8 sets, including warm ups
Compare to 4/16/18

CONDITIONING:
10min AMRAP:
60' Overhead DB Walking Lunge (50/35)
200m Run
60' Front Rack DB Walking Lunge
200m Run
60' Suitcase DB Walking Lunge
200m Run

DurAble

10 Kneeling to Lunge
10 Side/Side Hurdle Jumps
10 Cat Camel
10 Fwd/Bwd Hurdle Jumps
:30 Bear Crawl
10 SL side/side Hurdle Jumps
x 2

Work
4 sets
5 attempts for Max Vertical Jump
5/side SA DB Clean + Press
10/direction Stability ball stir the pot
12 rep Stability Ball knees to chest
or Knees to opposite elbow

Hustle
4 rounds
1 min Hanging Knee Tucks
:30 Rest
1 min Db Front Squat
:30 Rest
1 min Alt High Knee + Lateral Lunge
:30 Rest

 

Justin McClintock