04/12/24 Wednesday Workout of the Day

Warm-Up:

10:00 minutes for Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over Y-A-T-With light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

"Shooter"

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 22.5/15kg

Stimulus: Strength and Stability EMOM

RPE: 6/10

Rx+: 

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 22.5/15kg

Level 1:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 Abmat Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 12/7kg

Level 2:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 15/12kg

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 Finisher

3-4 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press Hold