06/02/24 Tuesday Workout of the Day

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks

Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)

Strength

Deadlift

Every 6:00 minutes for 18:00 minutes, Complete

5 reps

3 reps

1 rep

Percentages:

Set 1: 75-77-80%

Set 2: 77-80-82%

Set 3: 80-82-85%

Percentages are all based on your 1-rep max Deadlift 

Conditioning

"Superchin"

15:00 minute EMOM

minute 1: 21 V-Ups

minute 2: 15m Handstand Walk

minute 3: 9 Deadlifts 125/85 kg

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 Accessory Work

3 Sets, For Quality:

15/15 Single Leg Cross Body Dumbbell RDL

10 Push-Up Assisted Nordic Curls

25 Banded Good Mornings