18/12/23 Monday Workout of the Day

Warm-Up

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

 :30 second PVC Pipe Prayer Stretch

 5/5 World's Greatest Stretch

Into 2 Rounds:

30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

 5 Snatch Grip Push Press

5 Overhead Squats

Weightlifting / Strength

Overhead Squat

Every 2:00 minutes, 6 Sets

- Set 1: 5 Reps @ 70%

- Set 2: 4 Reps @ 75%

- Set 3: 3 Reps @ 80%

- Set 4: 3 Reps @ 80%

- Set 5: 2 Reps @ 85%

- Set 6: 2 Reps @ 85%+

% Based on 1RM Overhead Squat

*Substitute Front Squats for those with mobility issues.

"Window to the Wall"

14:00 minute AMRAP

75 Double Unders

25 Wall Balls 9/6kg

5* Power Snatch 60/40kg

Increase Power Snatch by 5 Reps on Each Set

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

3 Sets, For Quality:

5/5 Bulgarian Split Squats 30x1 Tempo

8 Cuban Rotations 30x Tempo

13 Weighted GHD Hip Extensions