05/02/24 Monday Workout of the Day

Warm-Up

400m Run

Straight into:

2 Sets, For Quality:

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

5/5 Barbell Back Rack Reverse Lunges

10 Barbell Kang Squats

5/5 World's Greatest Stretch

5 Bar Facing Burpees

Weightlifting

Split Jerk

Every 90 seconds, 8 Sets

2 Sets x 3 Reps @ 70%

2 Sets x 2 Reps @ 75%

2 Sets x 1 Rep @ 80-85%

1 Set x 2 Reps @ 75%

1 Set x 2 Reps  @ 70%

Strength Conditioning

"The Pie Man"

3 Rounds for Time:

400m Run

10 Clean and Jerks 70/45 kg

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

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 Childs Pose

Optional Accessories

4 Sets, For Quality:

15 Banded Tricep Extensions

1 Submax Set of Push-Ups

15 Banded Bicep Curls

1 Sub-max set of Chin-Ups

Max Effort L-Sit Hang

Rest as Needed Between Sets