30/01 & 01/02/24 Legends

Tuesday

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 Box Jumps, Safe Height

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 22.5/16kg

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

Thursday

Warm-Up:

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

Strength:

Back Squat

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat

Conditioning

"Coonara Pygmy"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: 50/35kg

Score: Total Time Including Rest

Time Domain / Objective / Stimulus

Goal Time Domain:

11:00-15:00 minutes

Time Cap:

18:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold