Workout of the Day: Thursday, 5.3.18

LarissaInverBoots.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 sets:
15 Theraband Pull-Apart
10 PVC Pass Thru
10 PVC Around the World
10 Spiderman Steps
10 Cossack Squat
10 Scap Ring Row
:10 Chest to Rings Hold
10 Scap Pull up

STRENGTH:
4 sets:
A1. Snatch Pull (:02 pause at knee) + Hang Snatch (2 + 1)
A2. Unbroken Strict Pull-ups x Max Effort
--w/bodyweight, minimum 2, max 20
--w/band, minimum 3, max 10. If you can do 10 with a band, use a lighter band.

CONDITIONING:
5 Rounds for time:
6 Hang Power Snatch (95/65)
6 Overhead Squat
30 Double Unders

time cap: 9 minutes

FINISHER:
3-4 sets:
:30 Handstand
:30 Seated Pike Lift
:30 Straddle Lift

DurAble

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

Work
4 - 5 sets
5 Squat Jumps for height
5 - 8 any style Pull ups
10 - 15 Rope Curls
15 DB Glute Bridges
w/ :02 hold at top

Hustle
4 rounds
1 min DB Cleans
:30 Rest
1 min DB Front Squat
:30 Rest
1 min Hollow Hold
:30 Rest

Justin McClintock