Thursday May 16th 2019

By May 15, 2019Workout of the Day

Thursday

Warm-Up.
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side

Then…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5
1-Step Box Jump x 5 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)

Boom Lite

Warm-Up.
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side

Then…
Every 2 minutes, for 6 minutes (3 sets):
Single-Arm Kettlebell Swings x 10 per arm
Suitcase Carry x 40-50 yards HEAVY (switch arms halfway)

A.
Every 90 seconds, for 15 minutes (2 sets of each):
Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010
Station 2 – Prone Banded Hamstring Curls x 20 reps @ 20X0
Station 3 – Wall Sit x 60 seconds
Station 4 – Farmer’s Carry x 60 seconds
Station 5 – Ab-Wheel Rollouts x 8-10 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
400/300 Meter Row
25 Kettlebell Swings