Workout of the Day: Wednesday, 5.17.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min mobility as needed
2 rounds:
30′ High Knee Lunge + Twist
30′ Spiderman Step + Rotation Reach
10 Scap Push up
10 Scap Pull up
10 Jumping Squats

STRENGTH:
3 rounds:
A1. Barbell Suitcase Deadlift x 4/side
A2. Russian KB Swing x 15
A3. Headstand Pike Negative x 5 as slow as possible

CONDITIONING:
12min AMRAP:
12 Barbell Ground to Overhead (95/65)
6 Alternating Overhead Reverse Lunge (95/65)

OPTIONAL FINISHER:
3 rounds:
50 Flutter Kicks
20 V-up
30 Heel Touch

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Front Squat x 6-8 @55-65% x 5 sets
A2. KB Single Leg RDL @21X1 x 5/side

B1. Good Morning @33X1 x 4 x 3 sets
B2. Supine Bridge Hold x :30

C1. Sorensen Hold x 1min x 3 sets
C2. Manual Hamstring Lower x 6

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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