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17/4/23 Monday Workout of the Day

Updated: Apr 17, 2023

Warm Up

Glute Activation Sequence

2 Sets, For Quality:


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


Optional Accessories

12:00 EMOM, 3 Sets

min 3: 10 Reverse Nordics

Load: Choose Loads that allow for unbroken reps


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