17/04/24 Wednesday Workout of the Day

Warm-Up:

2-3 Sets, For Quality

1:00 minute, Cardio Choice

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

Strength

Thrusters

Every 2:00, 6 Sets

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

5 Reps @ 75%

1 Rep @ 95%

*From the Rack

*Percentage based of 1RM clean and Jerk

Conditioning

"Dewey"

Every 2:00 minutes, 8 Sets

10 Handstand Push-Ups

15m Dual Dumbbell Front Rack Walking Lunges 22.5/15kg

10 Pull-Ups

RX+:

Every 2:00 minutes, 8 Sets

8 Wall Facing Strict Handstand Push-Ups

15m Dual Dumbbell Front Rack Walking Lunges 32/22.5kg

12 Chest to Bar Pull-Ups

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

12:00 minute EMOM

Minute 1: 10-12 Dual Dumbbell Bench Press

Minute 2: 10-12 Wide Grip Inverted Rows

Minute 3: 10-12 Banded Y-Raise

Minute 4: 10-12 Dual Dumbbell Zottman Curls