23/10/24 Wednesday Workout of the Day

Warm-Up:

400m Run

-

2 Sets

:30 second Bootstrap Squats

:30 second Inchworm Push-Ups

5/5 World's Greatest Stretch

:30 second Alternating Cossack Squats

:30 Second Glute Bridge Hold

--

3 Tall Power Cleans

3 Front Squats 30x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Tall Squat Cleans

3 Front Squats 20x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Hang Squat Cleans

3 Front Squats

1 Wall Walk

Strength

Take 12:00 to Establish

3RM Front Squat

* Suggested Loading 

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

3 Reps @ 85%

3RM 

Goal 3RM 90-95% of 1RM Front Squat

"Snakes & Ladders"

For Time

400m Run

--

9-15-21

Front Squats

*5 Wall Walks

--

400m Run

Load: 60/45Kg

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

 Rx+: 

Barbell: 85/55kg

Level 1:

For Time

400m Run

--

9-15-21

Front Squats

*3 Wall Walks

--

400m Run

Load: 35/25kg

Wall Walk to 20’’ Off the Wall

Level 2:

Barbell: 52/34kg

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

Optional Accessories

5 Sets, For Quality

6/6 Bulgarian Split Squat (Farmers Loaded) 20x1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)