22/03/24 Friday Workout of the Day

Warm-Up

2 Sets

10 Bootstrap Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

10/10 Second PVC Pipe Prayer Stretch

10 Overhead Squats (With PVC Pipe or Empty Barbell)

Specific Barbell Prep

work through 3 Hang Muscle Snatch + 3 Hang Power Snatch + 3 Snatch Balance

Add some loads

Then 2 Hang Power Snatch + 2 Hang Squat Snatch

Then work up to starting loads.

Weightlifting

Hang Squat Snatch

Every 2:00 minutes, 5 Sets

Set 1: 5 Reps @ 65-70%

Set 2: 4 Reps @ 70-75%

Set 3: 3 Reps @ 75-80%

Set 4: 2 Reps @ 80-85%

Set 5: 1 Rep @ 85-90%

% of Hang Squat Snatch

Conditioning

"Deadpool"

5 Rounds for Time

15 Hang Power Snatch 35/25kg

10 Bar Facing Burpees

15 Wall Balls 9/6kg

Rest 1:00 minute between rounds

Score = Total Running Time

Time Domain: 12:00-15:00 minutes

Time Cap: 17:00 minutes

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