14/02/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality:

30 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

Strength:

Bench Press

Every 90 seconds, 6 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85%

Set 6: 1 Rep @ 90%

Conditioning

"Edgar Allan Poe" 

For Time: 

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs 24/20'' after each set

“William Shakespeare” [Strength Variant]

For Time: 

10-9-8-7-6-5-4-3-2-1

Unbroken Strict Pull-Ups

*6 Dual Kettlebell Front Rack Step-Ups Each Set 24/20" @24/16kg

*This is in here for those athletes that choose to reduce the intensity, but chase the pump. Placing this in as an alternative that will focus more on strict strength building and less on the dynamic power transfer of the kipping chest to bar pull-up. This is great for older athletes as well as athletes that may have some rotator cuff issues or knee issues which would limit kipping movements or jumping on the box.

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Accessories: Optional for End of Class

5 Sets, For Quality

5 Strict Dips 42x1 Tempo

10/10 GHD Preacher Curls 20x1 Tempo

Rest as needed between sets and exercises