12/02/24 Monday Workout of the Day

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Squat Thoracic Rotations

15 Banded Good Mornings

10 Medball Cleans

3 Banded Overspeed Jumps

Strength

Back Squat

Every 2:00 minutes, 9 Total Sets ( 3 Waves)

Set 1: 5 Reps @ 77-80-82%

Set 2: 3 Reps @ 80-82-85%

Set 3: 1 Rep @ 82-85-87%

Percentages are all based on your 1-rep max Back Squat. 

You can follow along with the set percentages or you're able to increase upon the loads from the previous session by 2.5-5 kg depending on how you feel today. 

Remember, one set will consists of all 9 reps

Conditioning

"Emily Dickinson" 

9:00 minute AMRAP

9 Deadlifts 100/70kg

18 Wall Balls 9/6kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

5 Sets, For Quality

5/5 Dual Kettlebell Front Rack Bulgarian Split Squats, For Load 

10-12 Inverted Rows

Rest as needed between sets and exercises