Workout of the Day: Friday, 6.7.19

JKapJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 2min
2 Sets:
10 Banded Good Morning
10 X-Band Walk
10 SL RDL
10 Jump Squat
5 Athletic Burpee
10 Scap Push up
10 Scap Pull up

STRENGTH/SKILL:
5 Sets:
A1. Deadlift x 3
-all working sets must be 60%+
A2. Downhill Rowing (1x45 plate) x 200m

CONDITIONING:
11 min AMRAP
500m Row
5 Deadlift (275/185)

Score is total deadlifts.

Wanting to move quickly is not an excuse for moving poorly. Awesome technique and execution will pay off here. Be conscious of how you pull on both the erg and the bar.

BOOT CAMP

PREP:
2 Sets:
10 Walking Lunge
10 Lateral Lunge
5 Burpee
10 Sit up
10 Yoga Push up
5 Inchworm

WORK:
DB Iron Cross Static Hold x Max Effort
Lateral Hurdle Run x 5 hurdles each way
DB Strict Press + Lateral Raise (5+Max Effort)

HUSTLE:
20 Minute EMOM:
6-10 DB Curl and Press
10-15 Hanging Knee Tucks
20-30 Banded Tricep Pulldown
6-10 Burpee Over Hurdle

Big ranges today-- you should have at least :15-:20 rest/transition during every minute. If you don't adjust volume down. Alternately, go faster.

Justin McClintock