18/09/24 Wednesday Workout of the Day

Warm-Up:

2 Cycles Through 

:40 seconds on / :20 seconds Rotate Stations

- Banded Good Mornings

- Alternating Step-Ups 

- 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time

- Echo Bike

Strength

Deadlift

Every 3:00 x 4 Sets

Set 1: 6 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 80%+

"Asante Sana Squash Banana"

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg

-Rest 1:00 b/t Set -

Barbell: 70/48kg

Box: 30''/24''

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Rx+: 

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12/9 Calorie Echo Bike or 15/12 Calorie Bike Erg

-Rest 1:00 b/t Set -

Barbell: 84/57kg

Box: 30''/24''

Level 2:

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg

-Rest 1:00 b/t Set -

Barbell: 52/34kg

Box: 24/20’’

Level 1:

5 Rounds For Time

4 Hang Power Cleans

6 Box Step-Ups

8 Deadlifts

8/6 Calorie Echo Bike or 10/8 Cal Bike Erg

-Rest 1:00 b/t Set -

Barbell: 34/25kg

Box: 24/20’’

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

12:00 EMOM 

Min 1: Hang Clean High Pull, For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Pallof Press Hold