21/09/24 Saturday Workout of the Day

Warm-Up:

Partner Medball Warm-Up

8:00 AMRAP

20 Medball Partner Chest Pass

10/10 Rotational Medball Toss

20 Partner Medball Wall Balls

20 Partner Medball Abmat Sit-Up Toss

20 Plank Medball Passes

Specific Warm-Up and Progressions

Primer

Cycle through 2 times or so

Power Clean + Front Squat

Squat Clean + Front Squat + Push Jerk to Back Rack

3 Back Squats

--

Practice and Move through 8-10 Medball Cleans focusing on smooth cycling of the medball.

"Simba & Nala"

For Time, Complete with a Partner

30 Front Squats

1000m Run

60 Back Squats 

1000m Run

90 Medball Cleans

Barbell Load: 84/57kg

Medball : 9/6kg

Goal: Complete the workout in 20:00-25:00 minutes

Time Cap: 30:00

Stimulus: Leg Stamina and Muscular Endurance

RPE: 7/10

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose