26/07/23 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5Samson Lunge

Weightlifting

Every 2:30, 5 Sets

Power Snatch

Rest 10 seconds

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

"White Goodman"

Every minute on the minute until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: 43/30kg

Repeat until you accumulate 27 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

Load: 50/35kg

Repeat until you accumulate 21 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: 60/45kg

Repeat until you accumulate 15 reps

Time Cap: 15:00 minutes

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets: For Quality

10/10 Half Kneeling Kettlebell Chop and Lift (load light weight)

10/10 Single Arm Bottoms Up Kettlebell Press

15/15m Single Arm Kettlebell Front Rack Carry

Load: Moderate loads for all movements and increase each round if feeling good.

Rest 2 minutes between sets

In this piece today we are targeting the core from different angles, a variety of exercises to add stress and with unilateral type training.