20/08/24 Tuesday Workout of the Day

Warm-Up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

Barbell Cycling Practice / Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

2 Sets, With working loads

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

"The Three Lions"

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: 52/34kg

Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Rx+: 

Barbell: 70/48kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

4 Sets

10 Strict Press @ ~55% of 1RM

5/5 Single Arm Bent Over Dumbbell Rows, Heavy

-then-

4 Sets

8/8 Dumbbell Tricep Kickbacks, Light Load

10 Dumbbell Pull-Overs Moderate Load