06/11/23 Monday Workout of the Day

Warm-Up

2 Sets, For Quality

3 Inchworm + Double Push-Up

5 (1 and 1/4) Goblet Squat

10 Alternating Cossack Squats

:15 active hang / :15 passive hang

10 Hollow Rocks

10 Arch Rocks

Technical Skills Today + Primer

Thruster: Focus on speed of repetition and an upright torso. The goal is to pull the barbell down and have it ride down with the body while maintaining tension through the squat and into a violent and quick extension with the barbell overhead.

Pull-Up: Today we can go through the kipping pull-up and butterfly pull-up mechanics to get things primed and ready to go for the day.

Specific Primer

7-5-3

Thrusters

Pull-Ups

*work on speed of transitions and quick movement between

Weightlifting

Every 2:00, 6 Sets

Power Clean + Pause Front Squat + Thruster

Starting @ 60% of your 1RM Thruster and Build to a technical heavy for the day

Conditioning

"Fran"

21-15-9

Thrusters 43/30kg

Pull-Ups

Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

10 Feet Elevated Ring Rows

10 Dual DB Zottman Curls

5/5 Dual DB Feet Elevated Split Squat 3030 Tempo

Rest as needed between sets