18/12/24 Wednesday Workout of the Day

Warm-Up

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

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2 Sets, with Empty Barbell

10 Snatch Grip Romanian Deadlifts

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Box Jump Overs

Weightlifting

Every 2:00 x 5 Sets

5 Tng Power Snatch

Load: @ 60%+ of 1RM Power Snatch

Building to a Heavy for the Day

"Corinth"

8 Rounds for Time

5 Deadlifts

10 Box Jump Overs

Load: @ 125/85kg

Box: 24in/20in

% of Deadlift, Should not exceed 65%

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10

Rx+:

143/93kg

Level 1:

65% of 1RM Deadlift 

Box Step-Ups

Level 2:

102/70kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

For Quality:

10:00 Tabata (:20 On/:10 Off)

Station 1 - Superman Hold

Station 2 - Hollow Hold

The goal here is quality, basic positions for our gymnastics movements