08/12/23 Friday Workout of the Day

Warm-Up

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

:30 Loaded Bottom of Squat Hold

:30 Extended Reverse Plank Bridge

Into ...

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack Squats

9 Jumping Back Squats

Weightlifting

Overhead Squat

Every 2:00 minutes, 5 Sets

Set 1: 8 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 6 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 4 Reps @ 75%+

Pause for 1 sec on the first rep of each set

*Alternate Option

Front Squats

Every 2:00 minutes, 5 Sets

Set 1: 12 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5: 8 Reps

Load: Choice

"Gin Rummy"

For Time

21 Squat Snatch

9 Bar Muscle-Ups/ Chest 2 Bar/ 18 Ring Row

15 Squat Snatch

7 Bar Muscle-Ups/ Chest 2 Bar/ 14 Ring Row

9 Squat Snatch

5 Bar Muscle-Ups/ Chest 2 Bar/ 10 Ring Row

Load: 43/30kg

Goal: 4:00-8:00 minutes

Time Cap: 12:00 minutes

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

Part A)

Pause Snatch Pulls

4 Sets x 3 Reps @ 85%+

*Pause 2 sec below the knee before the pull

Part B)

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s