Workout of the Day: Monday, 6.18.18

ToriRings.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
Banded Front Rack Stretch x 1min/side

2 sets:
10 Thoracic Rotation in Squat
10 Cossack Squat
10 Pause Jump Squat
10 Yoga Push up
10 Scap Pull up
3 Kick to Handstand (:03 Hold)

STRENGTH/SKILL:
A. Clean Work:
8min EMOM
Squat Clean

B. Bar MU Skill Work- Do 3 Sets, either a,b, or c

a. C2B Pull-ups + Jumping Bar MU (8 + 4)
b. Bar to Hips Pull up + Band Bar MU Transition Drill (3 + 5)
c. Linked Bar MU x 3

CONDITIONING:
5 Rounds for time:
2 Squat Clean (225/155)
4 Bar Muscle up
6 Deadlift (225/155)
8 Strict HSPU

Time cap: 17 minutes

DurAble

Prep

10 Prone swimmers
10 Arch ups
10 Hollow Rocks
10 Deadbugs
10 Scap Push ups
10 Reverse Lunges
x 2

Work

3 - 4 sets
DB/KB Front Squat 4 rep w/ :10 hold in bottom
Supinated Band Pull aparts 15 rep

3 - 4 sets
KB Floor Press 6 rep w/ :05 lower
KB drop out 10 rep

Hustle

10 min AMRAP
30 Flutter kicks
10 Tuck ups
10 Burpees
30 Mountain Climbers
:60 Farmers Walk
:60 Front Rack Walk

 

 

Justin McClintock