12/08/24 Monday Workout of the Day

Warm-Up:

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Tall Muscle Cleans

4 Front Squats

4 Tall Cleans

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows

Clean and Jerk

Take 15 minutes to Establish a 1RM

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

"Dauntless"

11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders

Load: 32/24kg

L2: Banded Strict Pull-Ups, KB: 24/16kg, 50 single Unders

L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders

Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet

RPE: 7/10

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

4 Sets

:15/:15 Single Leg Wall Sit

6/6 Stagger Stance RDLs, Moderate Load

:15/:15 Single Leg Hip Thrust Hold, Moderate Load

8/8 Banded Adductions