26/08/24 Monday Workout of the Day

Warm-Up:

For Quality

2 Sets (10 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between

- Machine of Choice

- Plank Shoulder Taps

- Extended Reverse Plank Bridge

- Deep Squat with Thoracic Rotation

- Cossack Squats

Strength

Every 3:00 minutes x 5 Sets

3 Back Squats @ 70%+

The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.

"Ristretto"

8:00 AMRAP

6* Power Snatch

12 Back Rack Reverse Lunges

Load: 43/30kg

*Add 2 Reps to the Power Snatch Each Round

Goal: ~5 Rounds (Round of 14 Snatches)

Stimulus: Barbell Cycling and Unilateral Muscular Endurance

RPE: 8/10

Rx+: 

Load: 52/34kg

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Optional Accessories

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extensions

:30 Second Weight Sorenson Hold

:20/:20 Side Star Plank