Workout of the Day: Tuesday, 7.31.18

MontanaOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 PVC Muscle Clean
10 PVC Front Squat
10 PVC High Hang Clean
10 PVC Thruster
10 Duck Walk
10 Jumping Lunge
10 Scap Pull up

then:
Barbell/Band Front rack stretch x 1min/side

STRENGTH/SKILL:
A1. Thruster x 5
--must be unbroken

A2. Pull-up Work
Pick 1--
0 Pull ups-- 3-5 slow negatives
1-2 Pull ups-- collect 5 strict pull ups
3+ -- 2 kip swings + 2 pull ups

CONDITIONING:
"Jackie"
For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups
time cap: 13 minutes

compare to 6/12

DURABLE

PREP:
2 sets:
5 Inchworms
10 SA DB Rows in Plank
10 L-seated SA DB Press
10 Goblet Cossack Squat
10 SA Front Rack Reverse Lunge w/High Step
5 Burpees

WORK:
3-4 sets:
A1. Pull up x 5
A2. Ring Plank x :20-:40
A3. Seated Band Row x 5 @ 11X5
A4. Seated DB Press x 5

HUSTLE:
16min EMOM:
min 1- 5-10 Burpee Jumping Pull up
min 2- 10 Ring Push up
min 3- 15 Seated Banded Row
min 4- 10 DB Push Press


 

Justin McClintock