The Workout of the Day for November 19, 2018

WARM-UP:

2 Rounds:

100m Run

100m Medicine Ball Overhead Walk

Then…

10 PVC Pass Throughs

10 Leg Swings (each)

10 PVC Pass Throughs - Bottom of Squat

10 Banded Good Mornings

10 Banded Overhead Squats

Barbell Warm-Up (empty bar):

Snatch Grip Dip/Shrug

Snatch Grip Dip/Shrug/High Pull

Hang Muscle Snatch

Overhead Squat

Hang Snatch

Full Snatch

STRENGTH:

Every 2 min for 20 min (10 sets):

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

METCON:

3 RFT:

400m Run

15 Overhead Squats (135/95)

L3
115/80

L2
95/65

L1
75/55

COOL DOWN:

Foam Rolling / Static Stretching

FUNCTIONAL BODYBUILDING:

Reverse Lunge 3-4 sets x 8-12 reps each

GHD 3 sets x 10 reps

DB Calf Raise 2-3 sets x 15-20 reps

Barbell Glute Bridge 2-3 sets x 10-12 reps

DB Side Lean 2 sets x 8-12 reps each

Aaron Kennedy