19/08/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into...

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch

Take 15:00 to Establish a 1RM Snatch

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

"The Canucks"

For Reps

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 61/43kg

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Rx+: 

For Reps

4 Sets

2:00 AMRAP, 1:00 Rest

2/1 Legless + 1 Rope Climb

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 70/48kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets, For Quality

8-12 Goblet Cyclist Squats 3111 Tempo

8-12 Dual Dumbbell Zottman Curls 3012 Tempo

30/30m Single Arm Overhead Carry

Tempo:

First Number = Eccentric

Second Number = Eccentric to Concentric Change

Third Number = Concentric

Fourth Number = Concentric to Eccentric Change