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08/11/23 Wednesday Workout of the Day

Warm-Up

3 Sets, for Quality


Strength

Every 90 seconds, 6 Sets

6 Bench Press

Starting @ 65% and increasing every 2 sets


*Ideal loading would look something like this

2 sets of 6 reps @ 65%

2 Sets of 6 reps @ 70%

2 sets of 6 reps @ 75%


Strength Conditioning

"Maxwell"

20:00 minute EMOM

min 1: 10 Dual DB Step-Overs 22.5/15kg

min 2: 10/7 Strict Ring Dips or Box Dips

min 3: 10 Dual DB Hang Clean and Jerk 22.5/15kg

min 4: 10Inverted Rows


PRVN Recovery #2


Optional Accessories

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Banded Tricep Pressdowns

:15 rest

Rest 2:00 b/s


 
 
 

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