11/03/24 Monday Workout of the Day

Warm-Up: (8:00 minutes)

2 Sets

1:00 minute Machine Choice

8 Dual Dumbbell Sumo Deadlifts

8 Scapular Pull-Ups

4/4 Lateral Box Step-Downs

Into

2 Sets

8 Barbell Good Mornings

8 Barbell Cossack Squats

4 Jumping Back Squats

Strength

Back Squat

Every 2:00 minutes, 5 Sets 

1 x 5 @ 72%

1 x 5 @ 75%

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

Percentage is based on your 1-rep max Back Squat

Specific Workout Warm-Up and Primer (10:00 minutes)

Teach specific movements or talk through efficiency tips

Burpee Box Jump

Dual Dumbbell Squat Clean *Can be outside the legs or inside the legs for the movement today

Chest to Bar Skill Work and Pull-Up Scaling

2 Sets, Build Intensity

2 Burpee Box Jump Overs

3 Dual Dumbbell Squat Cleans

4 *Pull-Up Option

Rest 30 seconds, then repeat

Conditioning

"Bella Swan"

10:00 minute AMRAP

2-4-6-8.... Burpee Box Jump Overs

8 Dumbbell Squat Cleans

10 Chest to Bar Pull-Ups

Box Height: 24/20'' 

Dumbbells: 22.5/15kg

Goal: Complete the round of 10 Burpee Box Jump Overs

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories 

4 Sets, For Quality

8/8 Single Arm KB Front Rack Bulgarian Split Squat

10 Feet Elevated Ring Rows

10-15 Barbell Reverse Curls

Rest as needed