Workout of the Day: Tuesday, 6.12.18

JulieOHRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 1min/side
2 sets:
10 PVC Muscle Clean
10 PVC Front Squat
10 PVC High Hang Clean
10 PVC Thruster
10 Duck Walk
10 Jumping Lunge
10 Scap Pull up

STRENGTH/SKILL:
4 sets:
A1. Rowing Sprint Start x 15 total strokes
(½, ½, ¾, Full x 12)

A2. Squat Tuck Jump x 5
-as high as possible, land quietly

A3. Kip Swing x 10
-legs and feet must stay together
-maximize arch/hollow

CONDITIONING:
"Jackie"
For time:
Row 1000m
50 Thrusters (45/35)
30 Pull ups
time cap: 13 minutes

Inspiration: Sam Briggs does "Jackie" in 6:05

DurAble

30 Jumping Jacks
5 Burpees
10 Spiderman Steps
x 2

Work
4 sets
DB RDL 10 @33x1
Go to midshin
DB Arnold 10 rep

Hustle
15 min EMOM
1st 10 DB Hang cleans
2nd 10 DB Press
3rd :30 Hollow Hold

Justin McClintock