26/09/24 Thursday Workout of the Day

Warm-Up

2 Sets

30 Seconds @ Each Station

15 Second Transition

- Machine of Choice

- Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)

- Bear Plank Shoulder Taps

- Bradford Press with Lockout

Strength

Every 2:30 x 4 Sets

3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

"Salvatore Ferragamo"

12:00 EMOM

minute 1: 20/15 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Sandbag Bear Hug Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

Level 1:

12:00 EMOM

minute 1: 20/15 Band Assisted Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Dual Kettlebell Front Rack Hold

minute 4: Rest

Loads: Choice on Kettlebells

Level 2:

12:00 EMOM

minute 1: 15/10 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Sandbag Bear Hug Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality:

5 Sets

:15 Parallette L-Sit

5/5 Single Leg Hip Thrusts, Heavy Load

-rest :30 b/t sets-

Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).