31/01/24 Wednesday Workout of the Day

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

Optional Accessories: 

4 Sets

5 Weighted Glute Ham Raise Eccentric

20 Reverse Hyper Extensions

:35 Weighted Sorenson Hold

Rest 2:00 minutes between sets