15/05/24 Wednesday Workout of the Day

Warm-Up:

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

Bodyheat

2:00-3:00 minutes Rowing Technique and Form

into..

Mobility Drills

2 Sets

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

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

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

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

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

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

Minute 4: 20 Alternating V-Ups

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