17/11/23 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

10 Barbell Upright Rows

10Bradford Press w/lockout

Strength SuperSet

15:00 minute EMOM

min 1: *Push Press

min 2: *Front Squat

min 3: Rest

Loading is listed below

Push Press 31x1 Tempo

Set 1: 6 Reps @ 60%

Set 2: 6 Reps

Set 3: 6 Reps

Set 4: 6 Reps

Set 5: 6 Reps Heavy for the day

Pause Front Squat + Front Squat

Set 1: 1+3 @ 65%

Set 2: 1+3 @ 65%

Set 3: 1+2 @ 70%

Set 4: 1+2 @ 70%

Set 5: 1+1 @ 75%

Pause 3sec on the Pause front Squat

Sprint Chipper

"Freddy Krueger"

800m Run

40 Alternating DB Snatch 22.5/15kg

20 Thrusters 43/30kg

Goal Time Domain: 7:00-11:00

Time Cap: 12:00 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)

5 Sets, For Load

15m Front Rack Walking Lunges

Part B)

Accumulate

100 Banded Strict Press

*complete in sets of 10 or greater

rest as needed between sets

Part C)

5 Sets

5/5 Single Arm DB Upright Row @ 3030 Tempo

Rest as needed between sets