15/6/23 Thursday Workout of the Day

Warm-Up

3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squats

Barbell Prep / Technique

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

into..

3-5 Sets

3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set

Weightlifting

Power Clean + Squat Clean

10:00 EMOM

min 1-3: 3+1 Reps @ 60-65%

min 4-6: 2+1 Reps @ 65-70%

min 7-8: 2+1 Reps @ 70-75%

min 9-10: 1+1 Rep @ 80%

*all meant to be singles, focus is good set-up and speed through the middle

"Peekaboo"

3 Rounds for Time

18 Wall Balls 9/6kg

15 Deadlift

9 Power Clean

6 Front Squat

Load: 70/45kg

Goal: 8:00-12:00 minutes

Time Cap: 15:00

Recovery #7

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch (each side)

1:00/1:00pigeon pose (each side)

Optional Accessories:

Tabata Mash-Up

4 Rounds, for Max Reps

20 second Max Goblet Cyclist Squats

10 second Rest

20 second Max American Kettlebell Swing

10 second Rest

Load: 24/16kg