top of page

29/02/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

:20/:20 second Side Plank


Strength

Every 3:00 minutes, 5 Sets 

5 Bench Press

Start @ 70% and increase to a 5 Rep Max


Conditioning

"Big McIntosh"


For Time

15-12-9

Strict Handstand Push-Ups

Deadlift 140/90kg


Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes


PRVN Recovery #3


Optional Accessories 

4 Sets, For Quality

 
 
 

Recent Posts

See All
17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5   World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10   Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

 
 
 
16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page