13/05/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

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

20 Dumbbell Renegade Rows