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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

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


Optional Accessories

4 Sets, For Quality:

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


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