9.16.20 Workout of the Day

September 15, 2020

WARM-UP
For Quality

1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back

1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats

MOBILITY

Pigeon Pose: 45 Seconds Each Side

Table Top Stretch: 45 Seconds

WORKOUT OF THE DAY
“Big Clean Complex”

6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

AFTER PARTY
Gymnastic Stamina

Not For Time:
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups

HOME GYM
For Time:
30-20-10:
Double Dumbbell Power Cleans (50’s/35’s)
Double Dumbbell Push Press (50’s/35’s)