27/11/24 Wednesday Workout of the Day

Warm-Up:

2:00 Cardio Choice

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3 Sets, For Quality

5 Inchworm Push-Ups

10/10 Staggered Stance Kettlebell Deadlift

15 Russian Kettlebell Swings

:20 seconds of Jump Rope Practice

"Boss D.J."

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: 102/70kg

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Rx+: 

For Time:

30 Deadlifts

20 Wall Facing Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Kipping Deficit Handstand Push-Ups 3/1.5’’

100 Double Unders

20 Deadlifts

30 Kipping Handstand Push-Ups

100 Double Unders

Load: 111/75kg

Level 1:

For Time:

30 Deadlifts

10 Box Pike Handstand Push-Ups

150 Single Unders

25 Deadlifts

15 Box Pike Handstand Push-Ups

150 Single Unders

20 Deadlifts

20 Box Pike Handstand Push-Ups

150 Single Unders

Load:50% of 1RM

Level 2:

For Time:

30 Deadlifts

10 Handstand Push-Ups

100 Double Unders

25 Deadlifts

15 Handstand Push-Ups

100 Double Unders

20 Deadlifts

20 Handstand Push-Ups

100 Double Unders

Load:84/57kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

Part A

5 Sets

10 Chest Supported Dumbbell Rows, Heavy

5/5 Stagger Stance Kettlebell RDL, Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar