16/02/26 Monday Workout of the Day

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

10 Bootstrap Squats

:15/:15 Active Scorpions

-

2 Sets

6 Scapular Pull-Ups

6 Bar Kip Swings

6 /6 Single Arm Rotational Ring Rows

6 Ring V-Outs

6 Bulgarian Ring Rows

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

- Overhead Squat

Then Add Loads to the Floor

4 Sets: Building to 70%

1 Snatch Lift Off

1 Slow Pull Power Snatch

1 Overhead Squat

Weightlifting

Power Snatch + Overhead Squat

Every 1:30 x 6 Sets

3+1

Starting @ 70% of Power Snatch

Increase to heavy for the day

Comp + L3: Tng Power Snatch

L2 + Masters 55+: Quick Singles on Snatch

L1: 3 Hang Power Snatch

into

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

Weightlifting / Strength and Gymnastics Skill

"The One"

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Bar Muscle-Ups

Barbell @ 61/43kg

Score =Total Reps Completed

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue

RPE: 8/10

Primary Objective: Maintain technically sound overhead squat positions every round

Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.

RX+:

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 6-8 Bar Muscle-Ups

Barbell @ 61/43kg

Level 2:

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Chest to Bar Pull-Ups

Barbell @ 43/30kg

Level 1:

10:00 EMOM

Minute 1: 10 Goblet Squats

Minute 2: 6-8 Inverted Rows

Kettlebell: 24/16kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

3 Sets: For Quality

12 Banded Face Pull to Cuban Press

10 Banded Thoracic Wall Slides

8-10 Ring V-Outs