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12/01/26 Monday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

4/4 World's Greatest Stretch (Slow and Deliberate)

8/8 Single Arm Dumbbell Upright Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups

6/6 Single Arm Ring Rows

6 Med Ball Squats + 6 Med Ball Press


Barbell Prep for Back Squats

10 Empty Barbell Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 45-50%

3 Back Squats @ 50-55%

3 Back Squats @ 55-60%

Then Put Working Loads on the Bar


Strength

Back Squat

Every 2:30 x 4 Sets

8 Reps @ 65%


% is Based on 1RM Back Squat


Score = Load


Workout Prep and Primer After Back Squats

Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.

6-8 Bar Kip Swings

3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows

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Go Over Kipping and Butterfly Pull-Ups

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@ Working loads and Pace Perform 1 set of ...

6 Wall Balls

4 Pull-Ups

4 Alternating Dumbbell Snatch


Conditioning

"The Reset Button"


For Time:

Every 2:15 x 7 Sets

12 Wall Balls

10 Pull-Ups

8 Alternating Dumbbell Snatch


Dumbbell: 22.5/15kg

Wall Balls: 9/6kg, 10/9ft


Score = Average Time / Set


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 1:15-1:35/Set


Stimulus: Muscular Endurance and Stamina

RPE: 8/10


Primary Objective: Unbroken Sets

Secondary Objective: Consistency across all sets


RX+:

Every 2:15 x 7 Sets

12 Wall Balls

10 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatch


Dumbbell: 32/22.5kg

Wall Balls: 12/9kg, 10/9ft


Level 2:

Every 2:15 x 7 Sets

10 Wall Balls

8 Pull-Ups

8 Alternating Dumbbell Snatch


Dumbbell: 15/12kg

Wall Balls: 9/6kg, 10/9ft


Level 1:

Every 2:15 x 7 Sets

10 Wall Balls

8 Pull-Ups

8 Alternating Dumbbell Hang Snatch


Dumbbell: 12/7kg

Wall Balls: 6/4kg


Mobility

PRVN Mobility #1


Optional Accessories

For Quality

4 Sets:

 
 
 

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