12/11/24 Thursday Workout of the Day

Warm-Up

400m

:45 second Prayer Stretch

20 Scapular Pull-Ups

-Then-

10:00, For Quality

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

10 Tempo Air Squats (31x1)

12 Alternating Single Arm Kettlebell Swings

:10 second Hollow Hold

8 Bar Kip Swings

8 Ring Rows

Specific Movement Primers

Spend 10:00 Going through barbell prep

2-3 Sets, Building to Working Loads

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Hang Power Clean and Push Jerks

5 Thrusters

Then add weight to working loads for "Grace & Isabel's" House

Hit 3-5 reps @ working loads of Ground to Overheads

"Thanksgiving with Girls"

For Time: 

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

into…

"Helen's" House

400 meter Run

21 Kettlebell Swings 24/16kg

12 Pull-Ups

into…

"Fran's" House

15 Thrusters 43/30kg

15 Pull-Ups

into…

"Nancy's" House

400 meter Run

15 Overhead Squats 43/30kg

into…

"Grace & Isabel's" House

15 Ground-To-Overheads 61/43kg

into…

"Kelly's" House

400m Run

30 Box Jumps 24/20 in

30 Wall Ball Shots 9/6kg

Goal: 15:00-20:00

Time Cap: 30:00

Stimulus: Muscular Endurance and Capacity

RPE: 9/10

Level 1:

Barbell #1 20/15kg

Barbell #2 (From Hang): 34/25kg

Russian Kettlebell Swings: 20/12kg

Ring Rows

Level 2:

Barbell #1 34/25kg

Barbell #2: 43/30kg

Kettlebell: 20/12kg

Jumping Pull-Ups

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows