14/10/24 Monday Workout of the Day

Warm-Up:

2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:

8:00 EMOM

Minute 1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 - :15 Dead Hang + 5 Slow Scap Pull-Up

Minute 3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4 - 3-5 Broad Jumps or 10 Jumping Air Squats

Strength

Back Squat

Every 2:00 x 5 Sets

1 Pause Back Squat + 4 Back Squats @ 60-65%

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

"Paris"

For Time:

1000m Row

50 Thrusters

30 Pull-Ups

Barbell: 20/15kg

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Stimulus: Sprint Chipper

RPE: 10/10*

Level 1:

For Time:

800m Row

40 Thrusters

20 Jumping Pull-Ups

Barbell: 20/15kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

5 Sets

10 Lateral Hop Over PVC (No Rebound)

5/5 Hanging Windshield Wipers

The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists.