27/12/24 Friday Workout of the Day

Warm-Up

2:00 minutes on the Rower, increasing intensity

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Slow Snatch Pull

- Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Strength / Weightlifting

Squat Snatch

Every 90 seconds x 8 sets

3 Snatches @ 65%+

**Done as Singles, Rest 10 seconds between reps

No Equipment Alternative

Every 90 seconds x 8 sets

10 Hand Release Push-Ups

10 V Sit-Ups

"Grannies"

16:00 EMOM

minute 1: Max Single Arm Overhead Squat/Air Squat

minute 2: Max Toes to Bar/Leg Raises

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Mobility

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 Childs Pose