30/09/24 Monday Workout of the Day

Warm-Up:

400m run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Strength

Deadlift

Every 2:30 x 4 Sets

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 2 Reps @ 85%

"Flash Kick"

For Time:

400m Run

5 Deadlifts

400m Run

10 Deadlifts

400m Run

15 Deadlifts

400m Run

20 Deadlifts

Barbell: 102/70.5kg

Goal: 9:00-13:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Stimulus: Posterior Chain / Running Mechanics

Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.

Rx+: 

Barbell: 115/84kg

Level 2:

84/57kg

Level 1:

43/30kg

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

Optional Accessories

For Quality:

16:00 EMOM

Minute 1 - 14 Alternating Rotational Slam Ball

Minute 2 - 4/4 90 Degree Box Jump

Minute 3 - :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.