The Workout of the Day for April 30, 2019

WARM-UP:

Wall Slides x 10 reps @ 3131 tempo

Russian Baby Makers x 10 reps

Cuban Press x 10 reps

Followed by:

Two sets of:

10 Overhead Squats (empty bar)

Static Hang x 30-60 seconds

STRENGTH:

Every 90 sec for 15 min (10 sets):

2 Snatch Lift Off + Hang Snatch

(pause 2 sec at mid patella on each of the lift offs)

*Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat the set. If you miss twice, reduce the load and move on to the next set.

METCON:

AMRAP 10min:

30 Double Unders (75 Singles)

10 Deadlifts 185/135

10 Pull-Ups

L3
155/115

L2
135/95

L1
115/75

COOL DOWN:

Foam Roling / Static Stretching

ADDITIONAL WORK:

3 sets of:

DB Skull Crusher x 10-12 reps

Rest 30 sec

DB Hammer Curl x 10-12 reps

Rest as needed

Aaron Kennedy