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23/02/24 Friday Workout of the Day

Warm-Up

8:00 minutes : For Quality

10 Russian Kettlebell Swings

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 Couch Stretch



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