16/05/24 Thursday Workout of the Day

Warm-Up

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Strength 

Sumo Deadlifts

Every 2:00 minutes, 5 Sets

Set 1: 7 Reps 

Set 2: 6 Reps 

Set 3: 5 Reps 

Set 4: 4 Reps 

Set 5: 3 Reps 

Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

"RingWraiths"

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run

Load: 43/30kg

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

RX+: 

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run

Load: 52/34kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories 

12:00 EMOM, 3 Sets

Minute 1: :45 Alternating Single Leg Goodmornings

Minute 2: :45 Banded Face Pulls

Minute 3: :45 Suitcase Carry Marching, Right Arm

Minute 4: :45 Suitcase Carry Marching, Left Arm