07/11/24 Thursday Workout of the Day

Warm-Up

2 Sets

200m Run / Bike (Alternate. Rounds)

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the World's

:30 second Pipe Prayer Stretch

10 Bootstrap Squats

10 Alternating Cossack Squats

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Barbell Primer (Snatch) First rep should be a Snatch

- Hang Snatch High Pull

- Hang Muscle Snatch

- Hang Power Snatch

- 3 Overhead Squat

- Hang Squat Snatch

- 3 Overhead Squats

-

Then put weight on and move to the floor. Have athletes test out a Power Snatch + 2-3 Overhead Squats and / or Squat Snatch + 2-3 Overhead Squats

Primer

15 second Bike

2 Overhead Squats

100m Run

10 second Bike

2 Overhead Squats

100m Run

"Odin"

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

12/9 Calorie Echo Bike (15/12 Calorie Assault Bike or Bike Erg)

15-12-9 Overhead Squats

200m Run

Barbell: 45/30kg

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / set

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

Level 1:

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Echo or 12/9 Calorie Assault

12/9/7 Overhead Squats

200m Run

Barbell: 20/15kg

Level 2:

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Echo or 12/9 Calorie Assault

15-12-9 Overhead Squats

200m Run

Barbell: 35/25kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories

For Quality:

5 Sets

6/6 Bulgarian Split Squat 30x1

100m Sandbag Carry

-rest as needed b/t sets-

Split squats should be done at a moderate load

Tempo is written as:

Eccentric/lowering - 3 second

Bottom - 0 second

Concentric/raising - Explosive

Top - 1 second

*These numbers are an example for the bulgarians.