26/03/24 Tuesday Workout of the Day

Warm-Up:

10:00 minutes, For Quality

10/10m Lateral Shuttle

20 Band Pull-Aparts

10/10 Second Single Arm + Single Leg Contralateral Plank Hold

2 Wall Walks + 10 second Nose to Wall Handstand Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 20/15kg

Strength

Bench Press

Every 2:30 minutes, 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Bench Press

Rest as needed between sets

Conditioning

"Harbour"

As many reps as possible in 4 minutes of:

3 wall-facing strict handstand push-ups/9 pike push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

6 strict handstand push-ups/12 pike push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

9 kipping handstand push-ups/15 pike push-ups

5 shuttle runs

1 shuttle run = 8m down and 8m back

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessory Work

3-4 Sets, For Quality

10/Each Banded Y-T-W

15 Seated Barbell Calf Raises

:30 second Ring Support Hold