03/09/24 Tuesday Workout of the Day

Warm-Up

Part A)

5:00 minutes, For Quality

:30 second Row @ Moderate Pace

8 Alternating Deep Lunge Mountain Climbers

8 Scapular Pull-Ups + 8 Bar Kip Swings

8 Ring Rows

Part B)

5:00 minutes, For Quality

:15 second Behind the Neck Elbow Punch Throughs

7 Barbell Quarter Squat Jumps

5 Push Press

3 Strict Pull-Ups or 5 Ring Rows

Back Squat Progression

For Load:

Every 3:00 x 4 Sets

6 Back Squats @ 70-75% of 3RM

Rest 30 seconds

4-6 Heavy Goblet Squats For Speed

Record Each Working Weight

"The Wheat Fields"

12:00 AMRAP

10* Pull-Ups

15 Thrusters

20/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 34/25kg

Goal: ~ 4 Rounds

Stimulus: Mixed Modal V02 Max Triplet

RPE: 9/10

Rx+: 

12:00 AMRAP

10* Chest to Bar Pull-Ups

15 Thrusters

20/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 43/30kg

Level 2:

12:00 AMRAP

5* Pull-Ups

10 Thrusters

18/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 30/20kg

Level 1:

12:00 AMRAP

5* Banded Strict Pull-Ups

10 Thrusters

18/15 Calorie Row

*Add 5 Pull-Ups Each Set

Barbell: 20/15kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories

3 Sets, for Quality

9 Barbell Reverse Curls

12 Behind the Neck Strict Press

15 Tall Kneeling Straight Arm Banded Lat Pull Downs