Workout of the Day: Thursday, 5.10.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side
2 sets:
30' Spiderman Step + Overhead Reach
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
30' Lateral Lunge

STRENGTH:
5 sets:
A1. Clean x 3
--pick a weight you can do for all 5 sets, no more than (2) warm up sets to get there. Should be 65-75%ish
A2. Weighted Pull-up x 5
--must be unbroken

CONDITIONING:
4 Rounds for time:
12 DB Hang Power Clean (50/35)
12 C2B Pull ups

time cap: 12 minutes

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 Hammer Curls w/:03 Squeeze at top
8/side SL DB Glute Bridges
w/ :02 hold at top

Hustle
16 min EMOM
1st 5/side Box cross over step up
2nd 10 walking reverse lunge steps
3rd 8/side SA RKB
4th :30 -:45 KB OH Hold

 

Justin McClintock