29/01/24 Monday Workout of the Day

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills, Light Load

10 Alternating Bird-Dogs

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

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories

3 Sets, for Quality

10/10 3-Point Single Arm Dumbbell Row

20 Banded Bicep Curls

10/10 Single Dumbbell Offset Deficit Push-Up

20 Banded Tricep Extensions