Workout of the Day: Wednesday, 5.10.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3 rounds:
20 Banded Good Morning
10 Banded X-Walk
10 Single Leg RDL
10 Yoga Push up

STRENGTH:
A. Deadlift
-Find 3RM

CONDITIONING:
7min AMRAP:
8 Alternating DB Snatch (45/20)
8 Box Jump (30″/24″)

OPTIONAL FINISHER:
3/sets
Single Leg V-up x 12
Weighted Russian Twist x 12
Tuck up x 12

SQUATTING

MOVEMENT PREP:
Cossack Squat x 6/side
Spiderman Step x 10
Glute Bridge x 20
Banded Good Morning x 20
Jump Squats x 10
Inchworm x 5

STRENGTH:
A. Front Squat- find 3RM

B1. Lunge + Dynamic Step up (R lunge + L Lunge + Step up) x 3/leg x 3 sets
–weight with DBs suitcase style. For now.
B2. Hip/Back extension x 5 x 3 sets
B3. Reverse Hyper on GHD x 10 x 3 sets

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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