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21/02/25 Friday Workout of the Day

Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose


General (4-6 minutes)

2 Sets: 

200m Run

10 Air Squats

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges


Specific Barbell Prep (6-8 minutes)

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

– 

Add Light Load

4 Overhead Squats

4 Front Squats

4 Back Squats

Add Moderate Load 

2 Overhead Squats

2 Front Squats

2 Back Squats

– 

Then Start the Clock for the 5RM Back Squat


Strength


Back Squat

Take 12:00 minutes to Establish a Heavy 5 Rep for the Day


Conditioning Specific Primer (2-3 minutes)

:15 second Line Hops

3 Overhead Squats

:15 second Line Hops

3 Front Squats

:15 second Line Hops

3 Back Squats


Conditioning


"Dark 'n Stormy"


For Time:

400m Run

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats


Barbell: 52/34kg


Goal: 11:00 - 15:00 

Time Cap: 15:00 


RPE: 9/10

Stimulus: Squat Stamina and Running Capacity


Rx+ : 

Barbell: 61/43kg


Level 2: 

Barbell: 45/30kg


Level 1: 

For Time:

400m Run

20 Front Squats

400m Run

25 Back Squats

400m Run

30 Goblet Squats


Barbell: 30/20kg

Kettlebell: 24/16kg


Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)



 
 
 

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