Workout of the Day: Friday, 8.31.18

HeatherToriRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
2 sets:
10 Thoracic Rotation in Squat
10 Cossack Squat
10 Pause Jump Squat
10 Yoga Push up
10 Scap Pull up
10 Hollow/Arch Strict

STRENGTH/SKILL:
4 sets:
A1. Heavy Russian KB Swing x 10

A2. Bar Muscle-up Work
a. 3 or fewer C2B Pull-ups-- 5-8 strict C2B Pull up @33X1
b. 3+ C2B/1 Bar M/U-- 3 Strict C2B + 1 Bar MU (banded ok)
c. 2+ Bar M/U-- Bar MU x 1-2 including drop to hollow

CONDITIONING:
3 Rounds for time:
3 Bar Muscle-up
15 KB Swing (24/16kg)
60 Double Unders

time cap: 11 minutes

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:
3-4 Sets:
Tough Pull up x 5

L-seated DB Press x 10

Dynamic Step up x 10

HUSTLE:
15min AMRAP
Pull up x 5-10
DB Curl and Press x 10
DB Reverse Lunge + High Step x 5/side
Side Plank x :20/side

Justin McClintock