Warm-Up
2 Sets, For Quality
200m Run
:30/:30 Banded Front Rack Stretch
20 Bear Plank Shoulder Taps
10 Barbell Upright Rows
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 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
Comentarios