05/07/24 Friday Workout of the Day

Warm-Up

2 Sets

:30/:30 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squat with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

-

Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Weightlifting

Every 90 seconds

1 Power Clean + 1 Squat Clean

Start @ 70% of Power Clean and build

“Beast”

3 Rounds for Time

75 Double Unders

20 Toe to Bar

10 Front Squats 84/57kg

*Front Squats are from the Floor

Goal Time: 10:00-13:00

Time Cap: 15:00

RX+: 

3 Rounds for Time

100 Double Unders

25 Toe to Bar

10 Front Squats 102/70kg

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

Core / Midline Stability

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold