top of page

25/08/25 Monday Workout of the Day

Warm-Up

Mobility Prep and Activation

2 Sets x :15 Passive Hang + :15 Active Hang


General Movement Prep

3 Sets: For Quality

8/8 Single Leg Romaning Deadlift

6/6 Single Arm Rotational Ring Rows

3 Jumping Pull-Ups w/Eccentric (2-3 sec)


Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%


Strength

Back Squat

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%


% of 1RM Back Squat


Workout of the Day

"Big Daddy Strength"


10:00 AMRAP

5/4 Strict Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

5/4 Strict Pull-Ups

20 Wall Balls


Wall Ball: 9/6kg, 10/9ft

Kettlebell: 24/16kg


For the Single Kettlebell Front Rack Walking Lunge, switch hands at the 25ft (7.5m) turnaround to come back to the rig.


Stimulus and Objectives: 


Goal: 4+ Rounds


Primary Objective: Unbroken Lunges and Wall Balls

Secondary Objective: Unbroken Strict Pull-Ups


RPE 6/10

*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.


RX+: 

10:00 AMRAP

5/4 Strict Chest to Bar Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

5/4 Strict Chest to Bar Pull-Ups

20 Wall Balls


Wall Ball: 12/9kg 10/9ft

Kettlebell: 32/24kg


Level 2:


10:00 AMRAP

4/3 Strict Pull-Ups

15m Single Kettlebell Front Rack Walking Lunge

4/3 Strict Pull-Ups

16 Wall Balls


Wall Ball: 9/6kg, 10/9ft

Kettlebell: 20/12kg


Level 1:


10:00 AMRAP

4/3 Banded Strict Pull-Ups

15m Bodyweight Walking Lunge

4/3 Banded Strict Pull-Ups

12 Wall Balls


Wall Ball: 6/4kg


Mobility

PRVN Recovery #7

1:00/1:00 Couch Stretch


Optional Accessories

3 Sets: For Quality

 
 
 

Recent Posts

See All
09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

 
 
 
14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

 
 
 
12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page