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15/05/24 Wednesday Workout of the Day

Warm-Up:

3 Part Warm-Up ( 15:00-20:00 minutes)


Bodyheat


into..


Mobility Drills

2 Sets

30/30 second Couch Stretch


Into..


Stability + Activation

2 Sets, For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold


Specific Workout Primer (8:00 minutes)


3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch


3-5 *Toe to Bar Progression


9/7 Calorie Row


*Toe to Bar Progressions

Kipping Knee Raises

Alternating Toe to Bar

Toe to Bar


"Mount Doom"


For Time:

10-20-30-20-10

Toe to Bar

5-10-15-10-5

Power Snatches

-into-

50/40 Calorie Row


Barbell: 61/43kg

RX+: 70/47.5kg


Time Cap: 24:00 minutes


Goal: 16:00-20:00 minutes

Score: Time


PRVN Recovery #2


Optional Accessories

12:00 EMOM, 3 Sets

Minute 1: 30 second Ring Plank Hold

Minute 2: 30 second Kettlebell Weighted Russian Twists 12/8kg

Minute 3: 20/20 second Side Plank


Set your rings so they are 2-3" off the ground. If you can't make it the entire 30 seconds, that's fine, just work to accumulate 30 seconds during the minute


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