Workout of the Day: Thursday, 5.18.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Gastroc/Soleus stretch x 1min/side
2 sets:
30′ Spiderman Step + Rotation
30′ Broad Jump
30′ High Knees
30′ Carioca
30′ Duck Walk

STRENGTH:
A1. Front Squat x 6-8 @55-65% x 3 sets
A2. Strict HSPU x 4-6 x 3 sets

B. Double Under/Triple under skill work x 7min

CONDITIONING:
For time: (18min cap)
50 Double unders
20 Burpee Pull ups
50 Double unders
20 Burpee Box Jumps
50 Double unders
20 Burpees

scale 2:1 singles
Score is time, or total reps.

OPTIONAL FINISHER:
3 sets:
DB Curl x 12
DB Arnold Press x 12
DB Row x 12

GYMNASTICS

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

STRENGTH:

A1. C2B Pull up @ 44X4 x 4-7
A2. Spotted HSPU @21X1 x 7

B1. Ring Dip @ 55X5 x 4-7
B2. Jefferson Curl x 3-5 SLOW

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

INTRO-TO-OLY

MOVEMENT PREP:
Banded Lat Stretch- 1min/side
Banded Hip Distraction- 1min/side
2 rounds: 20 second handstand hold
3 TGU situps
10 hollow rocks

STRENGTH:
A. Tall jerk (bar at forehead, flat feet) + Split Squat (2+2), 4 total sets at light load
B. Halting Clean DL (5 second tempo) + Clean + Jerk (1+1+1)
– starting at 75%, build for 4 sets.
C. 6 min EMOM ODD: 5-7 ball push ups EVEN: :30 seconds active lat hold

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