Workout of the Day: Wednesday, 6.6.18

JKapOHSign.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
2 sets:
10 Reverse Lunge w/High Step
10 Jump Squats
10 Crab Extensions
10 Scap Push ups
5 Inchworms
10 Tuck ups
10 Russian Twist
Collect :30 Handstand Hold

STRENGTH/SKILL:
5 sets:
A1. Strict Press + Push Press + Push Jerk (2+2+2)
-work on efficiency here. Stay tight, powerful dip and drive, no arching in press or lockout.
A2. Hollow/Arch Kip + Knee Raise + K2E (3+3+3)
-emphasize form, minimal translational swinging.

CONDITIONING:
7 minute AMRAP
7 Shoulder to Overhead (135/95)
14 Knees-to-Elbows
-modify so you can do the S2OH unbroken, at least for first 2 rounds
--For Rx, make sure knees touch elbows.

Efficiency Tips: K2E and T2B

DurAble

:30 Bear Crawl
10 Air squats
:30 Crab Walk
10 hurdle hops
x 2

Work
3 - 4 sets
DB Front Squat 6 rep
Supinated Band Pull aparts 15 rep

3 - 4 sets
DB Bench Press 6 rep
Hollow Rock 15 rep

Hustle
2 min AMRAP
5 burpee tuck jumps
30 flutter kicks
Rest 1 min
2 min AMRAP
5 box jumps
30 mountain climbers
Rest 1 min
5 min Bike for Cal
(coach can split class)

Justin McClintock