08/11/24 Friday Workout of the Day

Warm-Up

3 Sets

20 second on / 10 second transition

- Inchworm to Hollow Hold

- Glute Bridge (1sec Pause)

- Romanian Deadlift / Segmented Deadlift

- Alternating Box Step-Up / Step-Down Box Jumps

- Dead Hang / Scap Pull-Ups / Bar Kip Swings

- 1:00 Transition between sets -

This warm-up will be a progressive 3 rounds. With each round going through 20 seconds at each movement and ideally progressing intensity or the movement pattern. i.e For the Pull-Up progression, hit Dead-Hang, then Scap Pull-Ups, then Bar Kip Swings

After the final set, we should be able to take 7 minutes to Warm-Up and Establish the Segmented Deadlift

Strength

Segmented Deadlift

Every 2:30 x 4 Sets

3 Reps @ 70%+

3 Seated Vertical Jumps

% of 1RM Deadlift

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

"Thor"

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 102/70kg

Box: 24/20''

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Rx+: 

For Time:

35 Chest to Bar Pull-Ups

30 Deadlifts

25 Box Jumps

30 Chest to Bar Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 102/70kg

Box: 30/24’’

Level 1:

For Time:

35 Ring Rows

30 Deadlifts

25 Box Step-Ups

30 Ring Rows

25 Deadlifts

20 Box Step-Ups

Load: 45/30kg

Box: 24/20’’ 

Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion

Level 2:

For Time:

15 Pull-Ups

30 Deadlifts

25 Box Jumps

15 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 70/50kg

Box: 24/20''

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 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 - GHD Sit-Ups

Station 2 - Barbell Hip Thrusts w/ 3s Iso at Top

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!