Workout of the Day: Tuesday, 8.14.18

JKapK2Eback.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
Banded Pause Good Morning x 10
Banded X-Walk x 20
Reverse Lunge w/high step x 10
Pause Jump Squat x 10
High Knee Cossack Squat x 10
Inchworm x 5

STRENGTH/SKILL:
Deadlift x 3
--find a heavy triple for today
--must control eccentric
--no mixed grip, but hookgrip is permitted

CONDITIONING:
15-12-9-6-3
Deadlift (225/135)
Row Cals
time cap: 14 minutes

DURABLE

PREP:
2-3 sets:
10 Yoga Push up
10 Side Plank Reach Under
20 Mountain Climbers
10 Deadbug
10 Tuck up
20 Jumping Jacks

WORK:
4 sets:
Hollow DB Fly x 10
Tough Push up x 10
Seated Band Row @51X5 x 5

HUSTLE:
15min AMRAP:
10 Ring Push up
5-10 Supinated Pull up
10-15 Seated Band Row
10 L-Seated DB Press
Rest 2 minutes

Justin McClintock