05/08/24 Monday Workout of the Day

Warm-Up:

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

9:00 AMRAP

5 Inchworm Push-Ups

10 Cuban Press, Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks, Empty Bar

Split Jerk

Every 2:00 x 6 sets

For Load:

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%

Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%

Set 4: 1 Split Jerk @ 91%

Set 5: 1 Split Jerk @ 91%

Set 6: 1 Split Jerk @ 91%

"Amor Fati"

For Time:

3 Rounds

100 Double Unders

40-30-20 Alternating Dumbbell Snatch

20 Lateral Burpees over Dumbbells

Dumbbell: 22.5/15kg

Goal: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

Rx+: 

For Time:

3 Rounds

100 Double Unders

40-30-20 Dumbbell Snatches

25 Lateral Burpees over Dumbbells

Dumbbell: 32.5/22.5

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Completion:

12:00 EMOM

Minute 1 - 4/4 Single Arm Dumbbell Strict Press, Heavy

Minute 2 - 20 Banded Strict Press, Fast

Minute 3 - 4/4 Chest Supported Single Arm Dumbbell Row, Heavy

Minute 4- 20 Seated Banded Rows, Fast

Heavy then fast in the same planes today for our upper body accessory work. Keep tempo as fast as we can on the banded reps.