Workout of the Day: Tuesday, 8.7.18

DoubleJumpRope.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Monster Band Glute Warm-up

2 sets:
30' Lateral Lunge
30' Samson Lunge
30' Inchworm
30' Spiderman step + OH Reach
30' High Skips
30' Carioca
10 Scap push up
10 Scap pull up

STRENGTH/SKILL:
4 Sets:
A1. Barbell Good Morning x 6

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 kipping pull-ups

CONDITIONING:
"Helen"
3 rounds for time:
Run 400 meters
21 KB swings (24/16kg)
12 Pull-ups
time cap: 17 minutes

Compare to 6/20

DURABLE

PREP:
2 sets:
:30 Pillar
10 Yoga push up
10 crab extension
:30 Side Pillar R
10 Jump Squats
10 Reverse Lunge w/step
:30 Side Pillar L
10 Scap Pull up
2-3 Wall Walks

WORK:
4 sets:
A1. DB Bench Press x 8
A2. Banded Straight Arm Lat Pull Down x 15
A3. Handstand Hold x :15-:30
A4. Pull-up @31X3 x 5

HUSTLE:
Every 4 minutes x 4 Rounds
5/side Med Ball Push up/Plyo Push up
10 Ring Row
15 Med Ball Burpee
20 Med Ball Sit up

Elements will be modified per athlete to allow for athletic, strong, movement.


 

Justin McClintock