18/03/24 Monday Workout of the Day

Warm-Up: 

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees to Chest

5 Pike Push-Ups

3 Tall Box Jumps

Weightlifting + Gymnastics 

10:00 minute EMOM , Alternating Minutes

minute 1: Hang Squat Cleans

minute 2: Submax Unbroken Set of SHSPU

Squat Cleans

Set 1: 5 Reps @ 65-70%

Set 2: 4 Reps @ 70-75%

Set 3: 3 Reps @ 75-80%

Set 4: 2 Reps @ 80-85%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups : Ideally choose a number that is about 40-50% of your max unbroken Strict Handstand Push-Ups

Conditioning

"Free Guy"

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges 

10 Toe to Bar

Load: 60/40kg

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories 

3-4 Sets, For Quality

10-15 Dual Dumbbell Bench Press

10-15 Bent Over Reverse Flys

15 Barbell Hip Thrusts

15/15 seconds Side Star Plank