29/03/23 Wednesday Workout of the Day

Warm Up

Mobility Work:

:30 Thoracic Foam Roll Extensions

:30/:30 Lat Foam Roll

1:00 Squat Thoracic Rotations

1:00/1:00 Banded Bully Stretch

then complete

2 Sets, For Quality:

10/10 SA Dumbbell Z Presses, Moderate Weight

12 Prone Swimmers

30m Kettlebell Overhead Carry, Moderate Weight

10/10 Single Leg Glute Bridges

Weightlifting: Technique Focus

Every 2:00 minutes, 4 sets, complete the following:

5 Push Jerks

- rest 20 seconds -

2 Split Jerks

"Fast Break"

12:00 AMRAP

1 Round of "DT"

15/12 Cal Row

2 Rounds of "DT"

15/12 Cal Row

3 Rounds of "DT"

15/12 Cal Row

And so on...

Load: 70/45kg

Recovery

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 Child's Pose

Optional Accessories

3 Sets, For Quality

5-7 Weighted Stationary Bar Dips

16 Seesaw DB Z-Press (8/arm)

:30-:40 Weighted Sorenson Hold w/scapular retraction