25/04/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

10 Banded Pull Aparts

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Clean

3 Kneeling Squat Jumps

3/3 Single Leg Box Jump to Stick

8 Ring Rows or 6 Strict Chin-Ups

Weightlifting Test-Day

10:00 minute EMOM

1 Power Snatch, Start @ 70% of 1RM

10:00 minute EMOM

1 Power Clean, Start @ 70% of 1RM

Gymnastics Skill / Re-Test

10 Rounds, For Time:

7 Chest To Bar Pull-Ups        

Score: Time

Cap: 10:00 minutes

For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.

RX+: 

10 Rounds, For Time

10 Chest to Bar Pull-Ups

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 

4 Sets, For Quality

10-12 Bent Over Reverse Flys

10-12 Hollow Body Banded Lat Pull-Downs

8/8 Contralateral KB RNT Front Rack Step-Up