Workout of the Day: Monday, 6.25.18

RhiJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats x 90sec/side
Banded Front Rack Stretch x 1min/side

2 sets:
10 Air Squat
10 Cossack Squat
10 Scap Pull up
5 Kip Swing
5 Jumping Pull up

STRENGTH/SKILL:
3-5 Sets:
A1. Clean + Push Press (1 + 5)
Fast and beautiful.
Use receiving this clean to go imemdiately overhead, and then cycle 4 more fast push press.
Work on getting FASTER while looking GREAT.
If you can maintain form and speed, also get heavier.

A2. Wide Grip Pull up x 5

CONDITIONING:
5 Rounds for time:
15 Push Press (95/65)
15 Feet Elevated Strict Ring Row
time cap: 14 minutes

standard for R.Row= box at same height as bottom of rings, thumbs touch armpits at top of row

DurAble

Prep
10 Scap push ups
5 Prone swimmers
10 Hollow Rocks
10 Air squats
5 Inch worms
x 2

Work
3 - 4 sets
MB Partner Chest pass 10 rep
Light - Reactive - Fast
KB Floor Press 6 rep w/ :05 lower

3 - 4 sets
Wt Prone Swimmers 8 - 10 reps
MB Hamstring curls 10 reps

10 Scap push ups
5 Prone swimmers
10 Hollow Rocks
10 Air squats
5 Inch worms
x 2

Work
3 - 4 sets
MB Partner Chest pass 10 rep
Light - Reactive - Fast
KB Floor Press 6 rep w/ :05 lower

3 - 4 sets
Wt Prone Swimmers 8 - 10 reps
MB Hamstring curls 10 reps

Hustle
2 min Clock

:45 Bike
AMRAP
10 ball slams
10 no push up burpees
Rest 2 min
x 4 - 5

Justin McClintock