Workout of the Day: Friday, 8.3.18

LaneFrontRackKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Barbell/Foam Roller OH Stretch x 90 seconds
3 sets:
10 Air Squat
10 High Knee Lunge + Twist
10 Barbell Good Morning
10 Barbell RDL

STRENGTH/SKILL:
20 minutes of total work:
Clean Deadlift + Clean + Jerk
--20 minutes to find a heavy single of the complex

CONDITIONING:
"Death by Complex"
Today's Complex is:
1 Deadlift (135/95)
1 Clean (135/95)
1 Shoulder to Overhead (135/95)

First minute: complex x 1
Second minute: complex x 2
Third minute: complex x 3

time cap: 12 minutes

--Cleans may be power cleans
--Cleans & S2OH must be seperate. No thrusters.

DURABLE

PREP:
2 sets:
10 SA DB Front Raise
10 SA DB Lateral Raise
10 DB Snatch
10 SA Front Rack Lunge
10 Scap Push up
10 Scap Pull up
30 Jumping Jacks

WORK:
4-5 sets:
A1. DB Snatch x 5/side
A2. DB Front Rack Lunge x 5/side
A3. Tough Ring Row x 8-10

HUSTLE:
Every 90 seconds x 8 Rounds (12min)
6 Single Arm Ring row
6 Single Arm Push Press
6 SA Overhead Lunge
-alternate working arm each round
 

Justin McClintock