Workout of the Day: Wednesday, 5.9.18

JKapT2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side
2 sets:
10 Is, Ys, and Ts
10 Yoga Push up
10 High Knee Lunge + Twist
10 Thoracic Rotation in Squat
10 Scap Pull up
:10 Active Lat Hang
10 Wall Angels

STRENGTH:
Deadlift 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:
:30 on/:30 off x 8 (4 rounds)
station 1- Burpee
station 2- Russian KB Swing 32/24kg


Score is total reps across all 4 rounds.

DurAble

10 Scap Push ups
10 Yoga Pushups
10 Spiderman steps
15 Banded Good Morning
5 Broad Jumps
x 3

Work
4 - 5 sets
10 Hurdle Jump Fwd/Bwd
10 Hurdle Jump side/side
10/side DB Bent over Row
10 DB Upright Row w/:02
Squeeze at top
15 - 25 Band tricep pressdown

Hustle
15 min EMOM
1st :15 Bike Sprint for max watts
2nd 3 Broad jumps for distance
3rd :30 Hanging Knee tucks

 

Justin McClintock