Workout of the Day: Tuesday, 5.8.18

DameonGeoffBoxPush.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1 min/side
2 sets:
10 Yoga Push ups
10 Dead bugs
10 Side Plank Reach Unders
10 Duck Walks
10 Cossack Squat
10 Pause Jump Squat

STRENGTH:
Strict Press x 6-4-2-6-4-2-6-4-2
Suggested waveloading--
6 x 62%
4 x 67%
2 x 73%
6 x 65%
4 x 72%
2 x 77%
6 x 70%
4 x 75%
2 x 80%

CONDITIONING:
7min AMRAP:
7 Hang Power Clean (95/65)
7 Thruster
7 Burpee Over Barbell

DurAble

10 min of play
MovNat Board Games
Walk, Heel to Toe, Lunge, Reverse Lunge,
High Step Lunge, Cat Crawl,
Side Shuffle, Accuracy Jumps, etc.

Work
4 - 5 sets
5 Box Jumps * Perfect quiet landing
(Higher than last week)
5 Sandbag Cleans
ME Ring to Chest Hold + 5 Ring Rows

Hustle
5 rounds
1 min clock
20 Med ball Wall Taps
AMRAP Med Ball OH Walking Lunges
Rest 2 min

Justin McClintock