26/04/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

30 second Jump Rope

3 Tall Muscle Cleans

3 Front Squats

8 Barbell Good Mornings

5 Behind Neck Strict Press

5 Hamstring Walkout

20 second Bridge Hold

20/20 Second Side Plank

Strength Test

Take 20:00 minutes to Establish

1RM Deadlift

Conditioning

"Physalia Physalis"

5 Rounds for TIme:

3 Wall Walks

5 Squat Clean

50 Double Unders

5 Shoulder to Overhead

Barbell: 70/45kg

Time Domain: 9:00-12:00 minutes

Time Cap:15 Minutes

Score: Time 

RX+: 

5 Rounds for Time:

3 Wall Walks

5 Squat Cleans

50 Double Unders

5 Shoulder to Overhead

Barbell: 85/55kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

4 Sets, For Quality

10 Glute Ham Raises

15 Banded GHD Hip Extension

-Max Effort Sorenson Hold (Unbanded)

Rest as needed between sets