21/02/25 Friday Workout of the Day

Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets: 

200m Run

10 Air Squats

10 Down Dog Toe Touch

: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 Down Dog Calf Stretch

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

1:00/1:00 Couch Stretch