16/07/24 Tuesday Workout of the Day

Warm-Up:

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

Strength

Push Press

Every 2:00 x 5 Sets

7 Reps @ 65-75%

*On the last rep Pause for 5 seconds in the Overhead Position

"Yardage"

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time

Barbell: Barbell 43/30kg

Box: 24/20’’

RPE: 8/10

RX+:

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Chest to Wall Handstand Push Ups 

-Max Calorie Row Remaining Time

Barbell: 52/36kg

Box: 24in/20in

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

For Quality:

4 Sets

8 Dual Dumbbell Seated Arnold Press, Moderate

8 Chest Supported Dumbbell Rows, Moderate

16 Banded Curls (for speed)

16 Banded Tricep Extensions (for speed)

If you don't have an incline bench, place a flat bench on 1-2 20kg plates to create enough space for the dumbbells at the bottom of the rows.