09/02/24 Friday Workout of the Day

Warm-Up

3 Rounds

12/9 Calorie Row

5/5 Single Arm Dumbbell Hang Muscle Clean and Press

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into.. 

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

Skill Progressions

Toe to Bar Technique and Efficiency

-Kip Swing, Hollow to Arch positions

-Strict Knee Raises to maximum height with active lat position

-Kipping Knee to Chest

-Alternating Toes to Target

-Kipping Toes to Target

-Alternating Toe to Bar

-Toe to Bar

*This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.

Toe to Bar Partner Progression

Primer: 

2 Rounds

4 Toe to Bar 

3/3 Single Arm DB Hang Clean and Jerk

8/6 Calorie Row

Conditioning

"Mighty Mike"

AMRAP 20min

8 Toes to Bar

10 Single Arm Dumbbell Hang Clean and Jerks 22.5/15 kg

14/12 Calorie Row

* Switch hands every 5 reps.

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

5 Sets

10 Dual Dumbbell Bench Press

10 V-Ups

10 Dual Dumbbell Bent Over Rows

10 Rower Pike Ups