Workout of the Day: Wednesday, 6.27.18

DameonJump.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

STRENGTH/SKILL:
4 sets:
A1. Pull-up work-- pick 1
a. Have 0 Pull ups-- 5 Negatives w/3 sec hold chin over bar
b. Have Less than (3) Strict Pull ups-- collect 5-10 strict pull ups
c.Have 3+ strict pull ups-- cycle 5-10 kipping or butterfly pull-ups with great form-- legs together, maximum tension in both arch and hollow.

A2. 45 sec Challenging Plank- forearms, hands, weighted, ring, feet-elevated, etc.
-must maintain hollow, no arching, feet together, controlled breathing.

CONDITIONING:
8min AMRAP:
8 C2B Pull-up
8 No Push up Renegade Row (50/35)
8/side Alternating DB Snatch
-use your progression in skill work to determine your scale for conditioning

DurAble

10 Air Squats
:20 Duck walk
10/side Lateral plank walk
:20 Hollow
x 2

Work
4 sets
Sandbag to Shoulder
3 - 5/side
Sandbag Plyo Push ups 5/side
:10 on/:10 off Hard Plank x 3

Hustle
5 min AMRAP
10 Sandbag Squats
20 MB presses
Rest 2 min
5 min AMRAP
10 MB Skaters
20 MB Curls
10 MB OH Lunges

Justin McClintock