11/10/24 Friday Workout of the Day

Warm-Up

400m Run

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

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500m Row

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3 Sets, With Empty Barbell

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Hang Muscle Cleans

3 Hang Power Cleans

"Mantis"

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: 60/40kg

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Rx+: 

3 Rounds for Time

500m Row

10 Power Snatch

400m Run

10 Power Cleans

Load: 70/45kg

Level 1:

3 Rounds for Time

350m Row

10 Hang Power Snatch

300m Run

10 Hang Power Cleans

Load: 20/15kg

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories :

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy