24/07/24 Wednesday Workout of the Day

Warm-Up:

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

Front Squat

Take 15:00 to Complete

Work up to a Heavy Pause Front Squat (1 sec)

Then

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

"Mystery Incorporated"

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: 70/52kg

RPE: 8/10

*Add 2 Strict Handstand Push-Ups Each Set

RX+:

11:00 AMRAP

13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: 84/57kg

Add 2 Strict Handstand Push-Ups Each Set

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

Optional Accessories

3 Sets, For Quality

8/8 Foot Elevated Cossack Squat

15 Weighted Hip Extensions

12-15 Parallette Deficit Push-Ups