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15/03/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality


Gymnastics Skill + Play Time

10:00 minutes

Accumulated Time in a Handstand Hold




Specific Movement Prep and Workout Primer

5 Pause Deadlifts *Top Down

 (Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)


5 Deadlifts *Added Loaded, Pause at Knee from Bottom Up

10-15 second Handstand Walk Progression


Then.. 


1 Round

5 Deadlifts

Handstand Walk Progression

3 Deadlifts

Handstand Walk Progression

1 Deadlift

Load: Working Weight


Conditioning

"Jacob Black" 


For Time:

21-15-9

Deadlifts 100/70kg

Handstand Walk (meters)


**Alt to Handstand walk


Time Domain: 4:00-7:00 minutes

Time Cap: 10:00 minutes


PRVN Recovery #9


Optional Accessories / Bodybuilding

5 Sets, For Quality

Rest as needed


 
 
 

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