Workout of the Day: Tuesday, 6.19.18

JulieJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Barbell/Foam Roller OH Stretch x 90 seconds

2 sets:
10 BB Back Squat
10 BB Back Rack Lunge
10 Scap Push up
10 Scap Pull up
10 Yoga Push up

STRENGTH/SKILL:
3-4 sets:
A1. Rope Climb x 2-3
-if still working on climbs, modify to (3) lift-offs or 1 ascent
A2. Jerk x 3
--work on finding a weight you can cycle quickly and confidently

CONDITIONING:
20min AMRAP:
min 1- Rope Climbs
min 2- Jerk 185/135
min 3- 10/7 Fan Bike Cals
min 4- 15 AbMat Sit ups

Score is total jerks + rope climbs
Athletes will be assigned a starting station and proceed in the above order.

Tips for Re-racking from the jerk

Durable

Prep
10 Air squats
10 Reverse lunges
:15/side eyes closed SL balance
10 Inchworms
10 Cossack squats
x 2


Work
4 sets
Prone Y's 10 w/ :02 hold at top
Prone T's 10 w/ :02 hold at top
DB Row 8/side
DB SL RDL 5/side


Hustle
1 min Clock
10 DB Thrusters
AMRAP No push up burpees
Rest 1 min
x 5

Justin McClintock