31/07/25 Thursday Workout of the Day

Warm-Up Flow

Mobility and Bodyheat

2:00 Cardio Choice

:30/:30 Active Scorpion Stretch

:30 Child's Pose

:30/:30 Active Pigeon Stretch

General Prep

2 Sets: For Quality

10 Kettlebell Deadlift

10 Scapular Push-Ups

20 Alternating Plank Shoulder Taps

10/10 Single Leg Glute Bridge

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Sets:

3-5 Deadlifts @ light load

3-5 Bench Press @ light load

8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights

6-8 Push-Ups

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Then Build to working loads on Deadlift and Bench

Workout of the Day

“Say Hello to My Little Friend”

20:00 EMOM

Minute 1: 3 Deadlifts

Minute 2: 3 Bench Press

Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups

Minute 4: Rest

Kettlebell @ 24/16kg

Deadlift and Bench Loading @ 80%+

Stimulus and Objectives

Score: Sum Total Load

Goal: Building to 85-88%

Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume

RPE: 8/10

Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM

Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing

RX+: Kettlebell: 32/24kg

Level 2:

20:00 EMOM

Minute 1: 3 Deadlifts

Minute 2: 3 Bench Press

Minute 3: 15 American Kettlebell Swings + 12/9 Push-Ups

Minute 4: Rest

Kettlebell @ 20/12kg

Deadlift and Bench Loading @ 80%+

Level 1:

20:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Bench Press

Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups 

Minute 4: Rest

Kettlebell @ 16/12kg

Deadlift and Bench Loading @ 7 RPE

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

8 Sumo Stance Good Mornings

5 Hamstring Walk-Outs