15/11/23 Wednesday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold

Strength

Posterior Chain

3030 Tempo Deadlift

Every 3:00 minutes, 3 Sets

8 Reps

Starting @ 55% of your 1rm and increasing the load each set.

Strength Conditioning

"Chucky"

8:00 minute AMRAP

2-4-6-8-10-12...

Power Cleans 85/55kg

Wall Facing Handstand Push-Ups

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

Part A)

Barbell Bent Over Row

4 x 10

Rest as needed between sets

During these reps today we want you to maintain a tempo of 3 Seconds up, no pause at the top then have a controlled lower down transitioning straight into the following rep. We want you to complete each set at a challenging load. You can increase in load if possible but be sure you maintain the tempo.

Part B)

5 Sets

30 second Wall Supported Handstand Hold

Rest 30 seconds

30 second Ring Support Hold

Rest as needed between sets