02/12/24 Monday Workout of the Day

Warm-Up:

2:00 Cardio Choice

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3 Sets

:30 second Jump Rope Practice

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

10 Barbell Strict Press

Strength

Take 15:00 to Establish

3RM Deadlift

"Happy"

4 Rounds for Time

72 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 61/43kg

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Rx+: 

4 Rounds for Time

72 Unbroken Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 70/48kg

Level 1:

4 Rounds for Time

90 Single Unders

18 Romanian Deadlifts

12 Shoulder to Overhead

Load: 20/15kg

Level 2:

4 Rounds for Time

36 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 43/30kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

5 Sets

10 Pendlay Rows, Moderate Load

20 GHD Reverse Hypers, Light Load

For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.