21/11/23 Tuesday Workout of the Day

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

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Back Rack Cossack 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

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessory Work

4 Sets, For Quality

10 Ring Hamstring Curls

10/10 Single Leg Barbell Hip Thrust

15 Weighted GHD Hip Extensions

Focus:

Hips / Hamstrings / Glutes