28/05/24 New Start

Warm-Up:

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

2 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5/5 Pistol Box Step-Downs

20 second Glute Bridges

Strength

Every 3:00 minutes, 5 Sets

4 Back Squats @ Moderate +

+

2 High Stick Jump Overs

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher you can utilize more weight plates to stack and try to build to as high as 40 inches for some athletes. These are the days that provide fun challenges and get athletes engaged. 

For the Back Squat we are looking to build from 75% to roughly 85% for a heavy set of 4 on the day. Look to end with about 2-3 reps in the tank or a 8.5 RPE in terms of perceived effort on the bar.

Conditioning

"Black"

8:00 minute AMRAP

1* Wall Walk

5 Pike Push-Ups

10 Box Step Up

*Increase Wall Walk by 1 Each Round

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