09/08/24 Friday Workout of the Day

Warm-Up

5/5 World's Greatest Stretch

15 Prone Y's w/ Plates (Hold top for 2 second)

-then-

For Quality:

12:00 EMOM

Minute 1 - 10 American Kettlebell Swings

Minute 2 - 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats

Minute 3 - :10 Passive Hang + :10 Active Hang + 8 Kip Swings

Minute 4 - :40 Machine Building, Building

*Build each round with your Barbell Load if possible

Snatch

Every 1:15 x 10 Sets

Sets 1-5: 2 Reps @ 70-80%

Sets 6-10: 1 Rep @ 83%+

"Theaetetus"

For Reps:

4 Sets

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: 61/43kg

Goal: 12-18 Reps / Set

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10

RX+: 

Load: 70/48kg

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 

For Completion:

4 Sets

2:00 On/1:00 Off

15 GHD Sit-Ups

5/5 Rotational Kettlebell Swings

-Max Parallette Support L-Sit Remaining Time

Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.