Warm-Up:
2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
10/10 Single Leg Glute Bridges
20 second Glute Bridge Hold
10 Cossack Squats
Workout Primer
3 Sets
Power Clean + Front Squat
Squat Clean + Front Squat
Rest 30 seconds
3 Bench Press
Rest 30-60 seconds
*Increase loads up to working weights
"The Silmarillion"
30:00 minute EMOM
min 1: 3 Front Squats*
min 2: 13/10 Calorie Bike
min 3: 5 Bench Press
min 4: 13/10 Calorie Row
min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE
Rx+:
30:00 minute EMOM
min 1: 3 Front Squats*
min 2: 15/12 Calorie Bike
min 3: 5 Bench Press
min 4: 15/12 Calorie Row
min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
3 Sets, For Quality
10/10 Back Rack Step-Ups 24/20''
10 Deficit Parallette Push-Ups 31x1 Tempo
Σχόλια