11/11/24 Monday Workout of the Day

Warm-Up:

3 Sets, For Quality

15 Banded Pull Aparts

10 Scapular Push-Ups

20 Plank Shoulder Taps 

6 Compression Sit-Ups

30/30 second Side Plank

"Goro"

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 GHD Sit-Ups

minute 3: 30m Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Kettlebell Load: 32/24kg

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Rx+: 

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 20-25 GHD Sit-Ups

minute 3: 30m Dumbbell Farmers Carry

minute 4: Rest

Dumbbells: 2 x 48/32kg

Level 1:

20:00 AMRAP

minute 1: 8-10 Bench Press

minute 2: 15-20 Abmat Sit-Ups

minute 3: 30m Farmers Carry 

minute 4: Rest

Bench: RPE of 6 Across

Kettlebell Load: 16/8kg

Level 2:

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 Weighted Sit-Ups

minute 3: 30m Farmers Carry 

minute 4: Rest

Bench: Same as RX

Med Ball: 9/6kg

Kettlebell Load: 24/16kg

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold