16/08/23 Wednesday Workout of the Day

Warm-Up

2 Sets, For Quality

10 PVC Pipe Passthroughs

:30 second PVC Pipe Prayer Stretch

5 sets of Ring Y, T, W's

5 Tall Muscle Snatches, 20/15kg

5 Overhead Squats 20/15kg

5 Snatch Balance 20/15kg

then complete the following:

Single Leg Box Jumps

4 x 4/4

*Increase the height of the box each set if it is safe to do so. This isn’t about maximum height, it is about developing single leg power and correcting any asymmetries we might have.

Weightlifting

Every 2:00 minutes, 6 Sets

1 Snatch @ 80%+ building to a 1RM

"Oblivion"

3 Rounds for Time

400m Run

21 American Kettlebell Swings 24/16kg

12 Pull-Ups

Time Cap: 15:00 minutes

Recovery / Mobility Protocol

1:00/1:00 minute Low Dragon Stretch

:40 second Extended Reverse Plank Bridge

1:00 / 1:00 minute Samson Stretch

1:00 minute Updog Stretch

Optional Accessories

12-15 minute EMOM, alternating each minute:

Minute 1: 7-10 Push Up to Parallette Shoot Throughs

Minute 2: 20-30 seconds (unbroken) Hollow Body Flutter Kicks

Minute 3: 10 Dumbbell Bench Presses

Athletes choice on bench press loads, each set should be unbroken and somewhat challenging.