Warm-Up
Mobility Work
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Thoracic Extensions
:30 Loaded Bottom of Squat Hold
:30 Extended Plank Reverse Bridge
Into ...
Specific Movement Prep
2 Sets, For Quality
5 Overhead Squats
9 Back Squats
11/11 Single Leg Glute Bridges
Strength
Take a 20:00 minute clock to complete the following
Part A)
Tempo Overhead Squat
3 x 6 @ 50-55%
Rest as needed between sets
Percentage is based on your 1rm Overhead Squat.
The prescribed tempo for each rep today is 3 Seconds Down, 1 Second Pause, 3 Seconds Up, 1 Seconds Rest before transitioning into the consecutive rep.
Tempo: 3132
-
Tempo Back Squat
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Rest as needed between sets
Percentage is based on your 1rm Back Squat
The prescribed tempo for these reps today is 3 Seconds Down, No Pause, Xplode Up, 2 Seconds Rest before transitioning into the consecutive rep.
20X2
Strength / Stamina Conditioning
"Shake it off"
4 Sets, For Max Reps
1:45 AMRAP, 1:15 Rest
:30 second Wall Sit
5/5 Single KB Front Rack Step-Ups 24/20''
-Max Goblet Squats in Remaining Time
Load: 32/24kg
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
Optional Accessory Work
4 Sets, For Quality
Focus:
Hips / Hamstrings / Glutes
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