09/10/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

5/5 World's Greatest Stretch

:15/:15 Active Scorpion Stretch

1 Wall Walk

3-5 Pike Push-Ups

5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

Barbell Prep

*High Hang (Hip)

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Hang (Knee)

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Low Hang

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

Then, Add Loads so bar is off the floor

Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk

Power Clean and Jerk Complex

For Load:

Every 2:30 x 4 Sets

3 Power Cleans + 2 Push Jerks + 1 Split Jerks

*Unbroken Complex

Perform  @ 60-70%

% Power Clean and Push Jerk

"Po"

5 Rounds for Time 

3 Wall Facing Handstand Push-Up

6 Burpee to Target

9 Chest to Bar Pull-Ups

6 Shuttle Runs

Shuttle Run = 7.5m out and back is 1 Rep

Goal: 8:00-13:00

Time Cap: 15:00

Stimulus: Gymnastics Density

RPE: 8/10

Rx+: 

5 Rounds for Time 

5 Wall Facing Handstand Push-Up

7 Burpee to Target

12 Chest to Bar Pull-Ups

7 Shuttle Runs

Level 1:

5 Rounds for Time 

6 Tall Kneeling Dual Dumbbell Strict Press

6 Burpees

9 Ring Rows

6 Shuttle Runs

Load: Choice

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

5 Sets

5/5 Chest Supported Single Arm Row, Heavy

5/5 Seated Single Arm Strict Press