26/12/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Then..

Get to Working Loads on Deadlift and Bench Press

Strength Superset

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%

% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

No Equipment Alternative Cardio Superset

Every 3:30 x 4 Sets

200m Run

20 Alt V-Sit-Up

"Shadowlands"

For Reps:

8:00 AMRAP

3-6-9-12...

Burpee Pull-Ups/ Burpees

Shoulder to Overhead/ Pike Push-Ups

Barbell: 61/43kg

For scoring purposes:

Finishing 15 - 90 Reps

Finishing 18 - 126 Reps

Finishing 21 - 168 Reps

Finishing 24 - 216 Reps

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch