27/09/24 Friday Workout of the Day

Warm-Up

4 Sets

20 seconds on / 10 second transition

- Dead-Hang From Pull-Up Bar

- Burpee Bar Touch

- Bar Kip Swings

- Ring Rows

- Alternating Single Arm Kettlebell Swings

Gymnastics Skill Progression

Spend 10-15 minutes on Chest to Bar Technique and Progressions

-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.

"Giorgio Armani"

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Box Jumps over

12 Chest to Bar Pull-Ups

- Rest 1:00 b/t sets - 

*Alternate Directions Each Round

Box Height: 24’’/20’’

Dumbbell: 32.5/22.5kg

Goal: 1:00-1:30 Sets / 11:00-15:00 

Time Cap: 20:00

Score: Time

Stimulus: High Capacity Triplet / Sprinting

RPE: 9/10

Level 1:

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Lateral Box Step-Over

12 Ring Rows

- Rest 1:00 b/t sets - 

*Alternate Directions Each Round

Box Height: 20’’

Dumbbell: 15/12kg

Rx+: 

For Time

6 Sets, Each For Time

10 Alternating Dumbbell Snatch

12 Box Jumps over

14 Chest to Bar Pull-Ups

- Rest 1:00 b/t sets - 

*Alternate Directions Each Round

Box Height: 30’’/24’’

Dumbbell: 32.5/22.5kg

Level 2:

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Box Jumps over

12 Pull-Ups

- Rest 1:00 b/t sets - 

*Alternate Directions Each Round

Box Height: 24/20’’

Dumbbell: 22.5/15kg

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

Optional Accessories : Bodybuilding 

4 Sets, For Quality

10-12 Chest Supported Dumbbell Rows

10-12 Dual Dumbbell Bicep Curls

12-15 Banded Face Pulls