06/11/24 Wednesday Workout of the Day

Warm-Up:

2-3 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6/6 Kettlebell Windmill

2 Wall Walks

6/6 Single Arm Ring Rows

10 Ring V-Outs

Strength

Push Press

Every 2:00 x 5 Sets

7 Reps @ 70%

% Based on 1RM Push Press.

"Loki"

3 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: 24/16kg

Goal Time Domain: 4:00-7:00

Time Cap: 10:00

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Rx+: 

Kettlebell: 32/24kg

Deficit Push-Ups 45lb Plates

Level 1:

3 Rounds for Time

20/15 Elevated Push-Ups

20 Russian Kettlebell Swings

Load: 20/12kg

Level 2:

3 Rounds for Time

25/18 Push-Ups

25 American Kettlebell Swings

Load: 20/12kg

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality:

5 Sets

15 Banded Tricep Extensions

10 Chest Supported Dumbbell Rows, Moderate

5/5 Stagger Stance Kettlebell RDL, Moderate

Perform the RDLs with a 2s negative each rep.