Workout of the Day: Friday, 8.24.18

LuisDaniMU.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 PVC Pass thru
10 PVC Around the World
10 PVC BTN Push Press
10 PVC OHS
10 PVC Muscle Snatch
10 Scap Ring Row
5 Kip Swings
10 False Grip Ring Row

STRENGTH/SKILL:
A. 8min EMOM
Snatch Lift-off + Snatch (:02 pause at knee) (1 + 1 + 1)

3 Sets:
B1. Ring MU-- Pick 1
a. 0 MU= False Grip Hang + 3 Ring Pull ups + 3 Dips (:10+3+3)
b. 1 MU= False Grip Pull up + Ring MU (2+1)
c. 2+ MU= Ring MU x 1-2

B2. Wall Walk x 3

CONDITIONING:
"Amanda"
9-7-5
Ring Muscle-ups
Snatches (135/95)
-all snatches include a squat
time cap: 13 minutes

Inspiration: Camille Leblanc-Bazinet does "Amanda" at 135lbs in 5:32

DURABLE

PREP:
2 sets:
10 Forward Walking Lunge
10 Cossack Squat
:20 Mountain Climbers
10 Hanging Knee Tuck
5 Burpee
:20 Plank

WORK:
4-5 Sets:
A. Cone direction zig-zag course for time

3 Sets:
B1. Elevated Barbell Push-up x 15
B2. Cross-body DB RDL x 5/side

HUSTLE:
Every 4 minutes x 5:
5/3 Cals Arms-only Air Bike
15 Inverted Barbell Row
15 Hanging Knee Tuck


 

Justin McClintock