06/12/24 Friday Workout of the Day

Warm-Up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

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2 Sets, For Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

:15 second Ring Support Hold

:15 second Bottom of Dip Hold

6/6 Single Arm Ring Rows

Weightlifting

Every 2:00 x 6 Sets

3 Hang Squat Snatch

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar. 

Note: Scale to 3RM Hang Power Snatch for newer athletes

"Amanda"

For Time

9-7-5

Ring Muscle-Up

Squat Snatch

Load: 61/43kg

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Level 1:

For Time

15-12-9

Ring Rows

Push-Ups

Hang Power Snatch

Load: 20/15kg

Level 2:

For Time

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 43/30kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories :

For Quality:

5 Sets

:20/:20 Single Leg Romanian Deadlift Hold, light to moderate KB

Rest 20 seconds

4/4/4 Banded Chop (High, Mid, Low) Each Side

Rest 20 seconds

6/6 Single Leg Rotational Medball Toss

-Rest 1:00 b/t sets-