Workout of the Day: Thursday, 6.13.19

JesseDarrylMurph.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wrist Warm-up
2 Sets:
10 Banded Good Morning
10 Banded X-Walk
10 SL RDL
10 Yoga Push up
10 Jump Squat
10 Reverse Lunge
10 False Grip Ring Row

STRENGTH/SKILL:

4-5 Sets:
A1. Ring Muscle-up-- Pick 1:
a. C2B Pull up + Ring Dip (3+3)
b. Strict MU x 1-3/Assisted x 3-5
c. Kipping MU x 1-3

A2. Deadlift x 5

For deadlift we want to end with another rep or two in the tank, at least. No grinding/super slow reps today.

CONDITIONING:

For time:
7-5-3-1 Ring Muscle up
3-5-7-9 Deadlift (225/155)
time cap: 7 minutes

at 14:00
10 Minute AMRAP:
:30 on/:30 off row for max cals

BOOT CAMP

PREP:
Monster Band Sequence
2 Sets:
10 Single Leg RDL
10 Squat
10 Reverse Lunge
10 Glute Bridge
:20 Plank

WORK:
3 Sets:
KB Taters x 8
Dual DB Front Rack Walking Lunge x 20'
Hanging Knee Tuck x 10-15

HUSTLE:
Russian KB Swing x 10-15
Jumping Squats x :30
SA DB OH Walking Lunge x 20'/arm
Mountain Climbers x :30

Justin McClintock