20/12/23 Wednesday Workout of the Day

Warm-Up:

Mobility:

1 Round

10 Cat-Cow Stretches

15 Hip Circles (each direction)

10 Thoracic Rotations (each side)

5 Inchworms with Push-Ups

General Warm-Up:

2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side)

10 Glute Bridges

Specific Warm-Up:

5 Deadlifts with Light Loads

5 Dual Dumbbell Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

Strength

Deadlift

Every 2:30 minutes, 5 Sets

10 Reps

Starting @ 60% of your 1RM Deadlift and increasing the load each set.

Each set must be completed unbroken.

“Cleaning House”

3 Rounds for Time

15 Dual Dumbbell Clean and Jerk 22.5/15kg

30 Abmat Sit-Ups

15 Dual Dumbbell Front Squats 22.5/15kg

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality:

:20/20 Second Copenhagen Plank

8/8 Single Leg Bodyweight Hip Thrusts

:20/20 Second Single Leg Hip Thrust Hold

Minimal rest between sets today. The focus is to develop Knee, Hamstring & Glute Strength