Workout of the Day: Thursday, 5.11.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
2 sets:
30′ Spiderman Step + Rotation
30′ Inchworm
30′ Slow Bear Crawl
30′ Crab Walk
30′ Lateral Lunge

STRENGTH:
Clean and Jerk
Find 1RM

CONDITIONING:
3 Rounds
3min clock:
Run 200m
25 Wall Balls (20/14#)
Max Double Unders
Rest 1 minute

OPTIONAL FINISHER:
3 sets:
Strict Supinated Pull up x 6
Bent over DB Row x 12/side
JM Press x 12

GYMNASTICS

MOVEMENT PREP:
10 Cat/Seal shift
2 sets:
10 Band Pull Aparts
10 Band OH Pulls
10 Band Pass Thru
2 sets:
10 Standing Windmill
10 Pillar-Plank
:20/side Side Plank
10 Crab Extension Raise

STRENGTH:
A1. C2B Pull up @ 31X3 x 4-7
A2. Spotted HSPU @21X1 x 5

B1. Ring Dip @ 33X3 x 4-7
B2. Jefferson Curl x 3

C1. SL V-up x 10
C2. Hollow Rock x 20
C3. Russian Twist x 20
C4. Hanging Leg Raise x 10

INTRO-TO-OLY:

MOVEMENT PREP:
10 Narrow Grip OHS
10 Bulgarian Split Squats
10 Bird Dogs w/:02 hold

STRENGTH:
A. Behind the Neck Split Jerk x 3 reps
-3-5 working sets
B. Hang Clean + Split Jerk (2+2) – 5 sets.
C. 6 min EMOM
ODD: 10 SA DB Push Press/Arm
EVEN: :30 Sorenson Hold

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