20/11/24 Wednesday Workout of the Day

Warm-Up:

For Quality

3 Sets

10/10 Hip Airplanes

8 Dual Dumbbell Deadlifts

8 Dual Dumbbell Power Cleans

8 Dual Dumbbell Front Rack Reverse Lunges

:12 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows

*Dumbbells at light to moderate load, under working weights

Strength

Deadlifts

Every 2:00 x 5 Sets

4 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

2 Reps @ 80%

2 Reps @ 80%

"Diego"

For Time:

3 Rounds for Time

18 Box Jump Overs

20m Dual Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: 24/20''

Dumbbells: 22.5/15kg

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Rx+: 

For Time:

3 Rounds for Time

22 Box Jump Over

20m Dual Dumbbell Front Rack Walking Lunges

22 Toe to Bar

Box: 24/20''

Dumbbells: 32/22.5kg

Level 1:

For Time:

3 Rounds for Time

20 Line Hops

20m Bodyweight Walking Lunge 

20 Abmat Sit-Ups

Box: 24/20''

Level 2:

For Time:

3 Rounds for Time

15 Box Jump Overs

20m Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20''

Dumbbells: 15/12kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30x1

6 Stationary Bar Dips 20x1

-rest as needed b/t sets-

Both movements should be done at the heaviest load you can while maintaining tempo.

Tempo is written as:

Eccentric/lowering - 3 second

Bottom - 0 second

Concentric/raising - Explosive

Top - 1 second

*These numbers are an example for the bulgarians.

If you don't have p-bars, use dumbbells on boxes.