Workout of the Day: Thursday, 9.20.18

TripleLSit.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats/Tris x 3-4 min
2 Sets:
10 PVC Prone Raise
10 PVC Prone Pass Thru
10 PVC Front Rack Back Squat
10 PVC Muscle Cleans
10 PVC Tall Cleans
10 Scap Pull up
10 Hollow/Arch Swing

STRENGTH/SKILL:
20 minutes to find a heavy single of the complex:
Clean Lift-off + Clean Pull + Clean (1+1+1)

CONDITIONING:
9 minute AMRAP:
9 C2B Pull up
3 Squat Clean (155/105)

FINISHER:
:20 on/:10 off x 3 Rounds
Hollow Hold
Side Plank R
Plank
Side Plank L

DURABLE

PREP:
Foam Roll Quads x 2 min
2 sets:
10 Air Squats
10 Cossack Squat
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
2 Wall Walks

WORK:
3 Sets:
A1. Dual KB Deadlift + Front Rack Squat (5 + 5)
A2. Russian KB Swing + Goblet Squat (10 + 10)

HUSTLE:
E2MOM x 3 Rounds (6min):
10 Dual KB Deadlift
10 Dual KB Front Rack Squat

-- Rest 2 minutes--

E2MOM x 4 Rounds (8min):
15 Russian KB Swing
15 Goblet Squat

--Rest 2 minutes--

E2MOM x 5 Rounds (10min):
20 KB Push Bear Crawl Steps
20 Air Squat

Justin McClintock