08/07/24 Monday Workout of the Day

Warm-Up

400m Run

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:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

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2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Front Squat

Take 10:00 minutes

Work up to a Heavy Pause Front Squat (2 sec)

Then 

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

The bar will start empty today or with some light loads. We want to work up to a heavy on the bar with a 2 sec pause, 3 count eccentric, and focus on smooth controlled tension on the ascent of the lift. This should be under 90% of your 1RM Front Squat. We will then reduce loads and hit 3 reps without a pause at 85-90% of what we hit for the heavy pause squat, then reduce loads again and hit 5 reps at 80% of the heavy for the day.

"Rocket Power"

3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings 24/16kg

400m Run

Time Domain: 11:00-15:00

Time Cap: 18:00

RPE: 9/10

Rx+: 

3 Rounds for Time

25 Pull-Ups

25 American Kettlebell Swings 24/16kg

400m Run

PRVN Reset

1-3 Sets, For Completion

:30/:30 Banded Shoulder Distraction

:30/:30 Foam Roll Lats

1:00 Seated Straddle, alternate touching your toes at a comfortable pace

Optional Accessories

4 Sets, For Completion as a superset

6/6 Front Rack Box Step Ups

*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.

7/7/7 Prone I-Y-T with 2.5kg Plates

* This will be 7 reps at each position for a total of 21 reps