20/12/24 Friday Workout of the Day

Warm-Up

:45/:45 Couch Stretch

12 Bootstrap Squats w/ Block & Twist

15 Banded Face Pulls

-then-

10:00, For Quality

30 Plate Hops

10 Air Squats

10 Push Ups

5 Muscle Clean

5 Strict Press

Empty Barbell then progress loads…

Strength / Weightlifting

Front Squat + Jerk

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

"Kiel"

For Time:

5 Rounds

24 Wallball Shots

12-15-18-21-24 Pull-Ups

Wallball: 9/6kg to 10ft/9ft

Goal: 8:00-12:00

*Time-cap 15:00

Score: Time

RPE: 9/10

Rx+:

Chest to Bar Pull-Ups

Level 1:

Wallball: 6/4kg / Jumping Pull-Ups

Level 2:

20 Wall Balls / 6-9-12-15-18 Pull-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Quality:

Part A

10:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 6/6 Single Leg Kettlebell Deadlift

Part B

5 Rounds

:30 Ring Curls

:30 Ring Skullcrushers

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.