The Workout of the Day for May 20, 2019

WARM-UP:

Banded Shoulder Distractions 1 min each

Sampson Stretch 30 sec each

Banded Side Steps 30 sec each direction

Scapular Pull-Ups x 10-15 reps

3 sets of:

15 KB Swings

3 Burpees

STRENGTH (Performance/Fitness):

Two sets of:

Bulgarian Split Squats x 8 reps each @ 3010 tempo

Dynamic Bulgarian Split Squat Jumps x 12 reps each

Rest 1 min and perform on the other leg, then rest 1 min before the barbell rollouts.

Barbell Rollouts x 8 reps

Rest 1 min

METCON (Performance):

“Fran”

For Time:

21-15-9

Thrusters 95/65

Pull-Ups

L3
75/55

L2
65/45

L1
55/35

METCON (Fitness):

For Time:

1k Row

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK (Competition):

EMOM 10min of:

Snatch x 2 reps

Minutes 1-2: 55-65%

Minutes 3-4: 65-75%

Minutes 5-7: 75-85%

Minutes 8-10: 85%+

AMRAP 10min of:

6 Bar Muscle-Ups (Scaled=Banded or Jumping)

30 Double Unders

ADDITIONAL WORK (General):

Four rounds of:

15 sec DB Lateral Raises

15 sec DB Lateral Raise Hold

Rest 1 min

Four Rounds of:

15 sec DB Lateral Raises with Thumbs Facing Up

15 sec DB Lateral Raise Hold with Palms Up

Aaron Kennedy