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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 Hollow Rocks

Into.. 

3 Rounds

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.



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 Couch Stretch


Optional Accessories

5 Sets



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