Workout of the Day: Thursday, 5.17.18

DameonWB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Barbell/Foam Roller Overhead Stretch x 1min
Pigeon Pose x 1min/side

10 Air Squat
10 Cossack Squat
10 Reverse Lunge w/High Step
10 Yoga Push up
:30 Back Rack Front Rack Barbell Stretch

STRENGTH:
5-6 sets:
A1. Clean (:03 pause at position 2) x 2
A2. Weighted Pull-up x 2 (:03 chin over bar each rep)

CONDITIONING:
5-4-3-2-1
Squat Clean Thruster (155/105)
Ring Muscle-up

Time cap: 11 min

OPTIONAL FINISHER:
2 sets (6 min)
1 min AMRAP Hammer Curls
Rest :30
1 min AMRAP Tricep Pull down
Rest :30

DurAble

:20 Hollow Hold
10 Lunges
10 Cat Camel
10 Deadbug
10 Glute Bridges
x 2

Work
4 - 5 sets
3 Depth Jumps
5 - 8 any style Pull ups
10 DB Reverse Fly :02 Pause at top
15/side Heavy X Band walk

Hustle
3 min AMRAP
10 Cossack Squats
10 DB Press
Rest 2 min
3 min AMRAP
10 Box Step ups
10 DB Row
Rest 2 min
3 min AMRAP
ME Plank
5 Burpee Penalty every time you break

Justin McClintock