02/09/24 Monday Workout of the Day

Warm-Up:

2 Sets, Rotating Stations (5:00)

30 seconds @ Each Station

15 seconds Transition between

- Jump Rope

- Extended Reverse Plank Bridge

- Deep Squat with Thoracic Rotation

Barbell Primer (Coach Led)

3-4 Sets

High Hang High Pull + High Hang Muscle Snatch + Overhead Squat

Hang Snatch High Pull + Hang Power Snatch + Overhead Squat

Low Hang Squat Snatch + Snatch Balance

Then ...

Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight

Weightlifting

Every 2:00 x 5 Sets

3 Position Squat Snatch

Set 1: 65%

Set 2: 70%

Set 3: 70%

Set 4: 75%

Set 5: 75%

*High Hang, Low Hang, Floor

"Commodus"

For Time

12-9-7 Devils Press 

*75 Double Unders

Load: 22.5/15kg

Goal: 6:00-8:00 

Time Cap: 12:00

Stimulus: Sprint Couplet / Interference

RPE: 8/10

Rx+: 

For Time

15-12-9 Devils Press 

*100 Double Unders

Load: 22.5/15kg

Level 2:

Load: 15/12kg

*50 Double Unders

Level 1:

For Time

9-7-5 Devils Press 

*100 Single Unders

Load: 22.5/15kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

6 Sets

:15 Parallette L-Sit

6/6 Single Leg Hip Thrusts, Moderate Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts.