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09/10/23 Monday Workout of the Day

Warm-Up

2 Sets, For Quality

5 Hang Muscle Snatch

5 Barbell Strict Press


Strength

12:00 minute Clock to Complete the Following

Back Rack Reverse Lunges

5/5 @ 90% of 5RM From last week

4/4 @ increased load

3/3 @ increased load

Percentage is based on your 5RM Back Rack Reverse Lunges

Rest as needed between sets


Build up to 75% of 5RM or 65% of 1RM Back Squat


into..

Back Squat

20 Reps @ (65% of 1RM or 75% of 5RM)


"Andy”

For Time:

100 Hang Power Snatches

100 Push Press

100 Sumo Deadlift High Pulls

100 Front Squats

Load: 30/20 kg


Time Cap: 20 minutes


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


Recovery / Mobility Protocol

Accumulate

5:00 minute Wall Sit

3:00/3:00 Side Plank

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