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29/01/24 Monday Workout of the Day

Updated: Jan 29

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5 Seated Squat Jumps


into.. 


2-3 Sets , with an Empty Barbell

3 Hang Muscle Snatch 

3 Snatch Grip Push Press 

3 Snatch Balance 

3 Squat Snatch


Weightlifting : Snatch Complex

Power Snatch + Squat Snatch + Overhead Squat


Every 90 seconds, 10 Sets 

Sets 1-4: 2+1+1 @ 60-70% 

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%


Strength Conditioning

"Sango Kaku"


16:00 minute EMOM, Alternating Movements


minute 1: 8/6 Wall Facing Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups 

minute 3: 12 Dumbbell Bench Press 22.5/15kg

minute 4: Max Calorie Echo Bike


PRVN Shoulder Mobility


Optional Accessories

3 Sets, for Quality

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