16/10/23 Monday Workout of the Day

Warm-Up:

3 Rounds, For Quality

200m Run

5/5 Worlds Greatest Stretch

8/8 Quadruped Throacic Rotations

"Barbell Complex"

3 Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance

Can add a little load to the barbell complex if you are feeling good

Weightlifting

Every 3:30 minutes, 3 Sets

3 Squat Snatch @ 75%

2 Squat Snatch @ 80%

1 Squat Snatch @ 85%

Rest only as long as it takes to adjust loads

These should all be done as quick singles

Level 2:

3 Position Power Snatch + 1 Overhead Squat

2 Position Power Snatch + 1 Overhead Squat

1 Power Snatch + 1 Overhead Squat

Pos 1: Hang

Pos 2: Low Hang

Pos 3: Floor

Level 1:

Every 4:00 minutes, 3 Sets

3 High Hang Power Snatch

2 Hang Power Snatch

1 Low Hang Power Snatch

Loads: Choice, light

Masters 55+:

3 Power Snatch @ 75%

2 Power Snatch @ 80%

1 Power Snatch @ 85%

Rest only as long as it takes to adjust loads

These should all be done as quick singles

Conditioning

"Helanasty"

3 Rounds for Time

21 Alternating Dumbbell Snatch 22.5/15kg

400m Run

12 Overhead Squats 50/35kg

Goal: 9:00-13:00 minutes

Time Cap: 15:00 minutes

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

Part A)

A) 3131 Tempo Goblet Squat

3 Sets x 10 Reps

Rest as needed between Sets

4 Sets

B1) 10/10 Dual Dumbbell Single Leg Romanian Deadlift

B2) 12/12 Side Lying Dumbbell External Rotations

B3) 15 Banded Face Pulls

Rest 30 seconds between exercises

Rest as needed between sets