17/4/23 Monday Workout of the Day

Warm Up

Glute Activation Sequence

2 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

then complete:

Primer

3 Sets, For Quality

5 Inch Worms

10 Squat Jumps

6 Barbell Hang Muscle Cleans, 20/15kg

6 Barbell Front Rack Lunges, 20/15kg

The main focus here is the Glute Activation Sequence. I want you guys to really focus on the mind, muscle connection and ensuring we're priming the glutes as best as possible for the upcoming session. This will help ensure we get the most out of our Back Squat session today.

Strength: Back Squat

Take 12:00 to Build to a Heavy 4 rep Back Squat

then complete:

Every 2:00 minutes for 8:00 minutes

4 Back Squats @ 80% + 4Overspeed Vertical Jumps

Metcon (12min)

“Arsenal”

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alternating Barbell Front Rack Lunge, 50/35kg

10 Hang Power Cleans, 50/35kg

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Burpee Reps

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

12:00 EMOM, 3 Sets

min 1: 12 Goblet Cyclist Squats

min 2: 10/10 Dual KB Staggered Stance Romanian Deadlifts

min 3: 10 Reverse Nordics

min 4: 12 Ring Hamstring Curls

Load: Choose Loads that allow for unbroken reps