Workout of the Day: Monday, 5.21.18

DaniAllFoursDead.jpg

TEST WEEK
This week we're testing max efforts on Back Squat, Strict Press, Deadlift, Clean, Weighted Pull-up, and Snatch.
Conditioning will be optional on Mon/Wed (Squat and deadlift) to allow maximum time to work.
Prioritize sleep, nutrition, and recovery.
Come in with your previous 1RM, make a plan, and we'll get to work.
Be prepared to focus, give maximum effort, and listen to your coaches.
The past 8 weeks have led up to this, and I'm excited to see what we've built.
--Justin

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch x 1min/side
30' each:
High Knee Lunge + Twist
Lateral Lunge
Spiderman step
High Knees
Carioca

STRENGTH:
Back Squat
Find 1 RM

OPTIONAL CONDITIONING:
:20 on/:10 off x 8 min (4 rounds)
station 1- Single Unders
station 2- Russian KB Swing (32/24kg)

DurAble

Quadruped Warm-up
10 Shoulder taps
10 Spiderman steps
10/side X band walk
5 Broad Jumps
x 2

Work
4 sets
5 Depth Jump to Static Landing
5/side SA DB/KB Clean + Press
10/direction KB Halo
10/direction KB Figure 8

Hustle
5 rounds
2 min Clock
:30 AB
10 Burpees
AMRAP Walking Lunge
Rest 2 min

Justin McClintock