31/10/24 Thursday Workout of the Day

Warm-Up

8:00 EMOM

min 1: 40 sec Row

min 2: 40 sec Alternating Mountain Climber Lunges

min 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swings

min 4: 40 sec Alternating Cossack Squats with 1 sec Pause

Then..

Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as

- 5 Empty Barbell Reps

- 3 Reps @ 50%

- 3 Reps @ 60%

- 2-3 Reps @ 70%

- Then working load on bar for first set

Strength

Back Squat

Every 3:00 x 4 Sets

5 Reps @ 75%

5 Reps @ 80%

5 Reps @ 80%

5 Reps @ 85%

“I’ll be back!”

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Chest to Bar Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 61/43kg

Barbell suggested loading @ 40% of Front Squat

Goal: 150/120 Calories

Stimulus: Quad + Lat Stamina

RPE: 9/10

Level 1:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Jumping Pull-Ups

8 Goblet Reverse Lunges

Kettlebell: 16/8kg

Level 2:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 43/30kg

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 Child's Pose

Optional Accessories

For Quality

4 Sets

8-10 Feet Elevated Ring Rows

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift