23/02/24 Friday Workout of the Day

Warm-Up

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

10 Goblet Cossack Squats

10 Russian Kettlebell Swings

5/5 Single Arm Kettlebell Thruster

5 Burpee Squat Jump

Strength:

Every 2:00 x 4 Rounds

3 Front Squats, 

Starting @ 75% and building to a heavy triple for the day.

-Directly Into-

Every 2:00 x 4 Rounds

Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple

Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple

Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple

Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple

The idea here is to build to a heavy triple for the front squats, not shoot for an all-time 3 rep max. A heavy triple should be a weight that we probably still have one more rep left in the tank.

Conditioning

"Link"

For Time:

15-12-9-6-3

Dumbbell Burpee Clusters 22.5/15kg

Strict Pull-Ups

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

*Dumbbell Burpee Cluster = Burpee+DB Squat Clean+DB Thruster

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold