29/10/24 Tuesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk

Every 90 seconds x 6 Sets

2 Reps @ 75%+

“He Had to Split”

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x 22.5/15kg

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 8/10

Rx+: 

6-12-18-24

Dual Dumbbell Push Press

GHD Sit-Ups

Dumbbell Loads:

2x 32.5/22.5kg

2x 22.5/17.5kg

2x 17.5/15kg

2x 15/12.5kg

Level 1:

Dumbbells: 2x 12/7kg

Level 2:

Dumbbell:s 2x 15/12kg

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Load: Choice

Pick a load for today where you can perform the work unbroken

If you don't have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.