Workout of the Day: 11-14-14 Friday

Warm Up

Junk Yard Dog

Mobility

Athlete Choice

PARKLAND

Olympic

Clean Progressions

Conditioning

For time:

2,4,6,8,10,12,14,16,18,20

Goblet Squats (53#/35#)

10,9,8,7,6,5,4,3,2,1

Dips (modified)

1 Clean (full) (95#/65#)

*15 minute time cap

SUBU | NORTH SHORE

Olympic

12 minutes to establish a 1RM – 3 Position Clean

*mid-thigh, below the knee, ground

Conditioning

For time:

2,4,6,8,10,12,14,16,18,20

Goblet Squats (53#/35#) (Pistols)

10,9,8,7,6,5,4,3,2,1

Ring Dips

1 Clean (full) @ 85% of 1RM from above 

*15 minute time cap