10/4/23 Monday Workout of the Day

Warm Up

9 minute EMOM:

Minute 1: 20 Banded Goodmornings

Minute 2: 1 round of *Gymnastic Complex*

Minute 3: 10 Lat Eccentrics

*Gymnastic Complex*

5 Strict Pull-Ups

5 Russian Push-Ups

15 Air Squats

*We are looking at 3 rounds of this complex included in the warm-up to prime us for the conditioning portion of the workout today and add a little extra volume

then complete:

Primer:

Barbell Back Rack Jumping Squats

5 x 3 @20/15kg

R: 30sec b/s

*Aim to focus on maximum explosion and priming the legs and hip as much as possible

Power Cycle Week 1/6:

Take 10:00 to Establish

Build to a Heavy 5 rep Back Squat

then complete:

Every 3:00 for 9:00

5 Back Squats @ 80% + 4 Seated Box Jumps

Percentage for the Back Squat is based off of your heavy 5 reps achieved prior to.

Metcon

"Salmon of Capistrano"

10:00 AMRAP

4 Medball Weighted Strict Pull-Ups 9/6kg

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats 22.5/15kg

Recovery

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

4 Sets, For Quality

8/8 Birddog Row

10-12 Hip Bridge Dumbbell Pull-Over

10-12Standing Dumbbell Chest Flys