Workout of the Day: Friday, 9.14.18

DaniBack.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10/side Bottoms-up KB Press
30'/side Bottoms-up KB Walk
10 SA KB Thruster
10 SA KB Swing
10 KB Plank Pull Under
:10 Ring Support
:30 Plank

STRENGTH/SKILL:
Strict Press
Wave load 9,7,5 x 3 Waves
Aim to start at least as heavy as last week's 10s

Example:
9 x 66%
7 x 71%
5 x 76%
9 x 69%
7 x 74%
5 x 79%
9 x 72%
7 x 77%
5 x 82%

CONDITIONING:
5 Rounds for time:
15 Push Press (115/75)
12 Front Squat
9 Ring Dip
time cap: 14 minutes

Bar comes from the floor. Obviously.

DURABLE

PREP:
2 Sets:
10 Air Squat
Dynamic Step up x 3/side
5 Burpee
10 Scap Push up
10 Yoga Push up
10 Star Plank Extension
10 Scap Pull up
10 Hanging Knee Tuck

WORK:
3-4 Sets:
10 Lateral Plyometric Step-up
10 DB Frontal Raise
10 DB Lateral Raise
5 Tough Pull up

HUSTLE:
Every 90 Seconds x 4 Rounds (18 min)
1st minute- 10 Burpee Lateral Hurdle Jump
2nd minute- 10 Tough Pull up
3rd minute- DB Lunge + Half-Kneeling Press (1+1) x 5/side
 

Justin McClintock