23/07/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

10 Cat Cows

10/10 Bird Dogs

10/10 Quadruped Thoracic Rotations

6 Inchworm Push-Ups

10 Plate Ground to Overhead

10 Overhead Plate Press + 10 sec Overhead Hold

Specific Prep

- Empty Barbell

5 Barbell Strict Press + 8 Barbell Push Press

5 Tempo Push-Ups 21x1 *focus on explosive fast press

- Light Barbell

3 Strict Press + 5 Push Press

5 Elevated Plyo Push-Ups (Off Box or Bench)

-

Final Loading

Move to Working Loads and to working plyo push-up variation for the day

Strength

Every 3:00 x 5 Sets

3 Strict Press + 5 Push Press

+

3-5 Plyometric Push-Ups

Perform at 75%+ of Strict Press

Workout of the Day

"Fourth Quarter"

15:00 EMOM

minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press

minute 2: 16 Dumbbell Renegade Row

minute 3: 30m Overhead Plate Carry

minute 4: 15-20 GHD Sit-Ups

minute 5: Rest

Dumbbells: 22.5/15kg

Kettlebells: 24/16kg

Plate: 20/10kg

Goal: Complete each working minute with control and intention

Stimulus: Midline Stability + Upper Body Interference

RPE: 6/10

RX+: 

minute 1: 10-12 Dual Kettlebell Hollow Body Floor Press

minute 2: 20 Dumbbell Renegade Row

minute 3: 30m Dual Kettlebell Overhead Carry

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Level 2:

Dumbbells: 15/12kg

Kettlebells: 15/12kg

Plate: 20/10kg

Level 1:

Dumbbells: 14/9kg

Kettlebells: 12/8kg

Plate: 12/7kg

15-20 Abmat Sit-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

10 Barbell Close Grip Bench Press to Eccentric Skull Crusher

12/12 Side Lying Dumbbell External Rotations