Workout of the day – Wednesday February 28th 2024
Warm up
3 rounds of:
5/side thoracic extensions
10/side single KB suitcase deadlifts
10 hops over KB
10/arm single arm KBS
Endurance
Every 5 min for 6 rounds:
30 plate ground to overheads 35/25 lbs
20 single DB shoulder to overheads 50/35 lbs
10 Russian KB swings 32/24 kg
20 double unders
3 wall walks
— rest the remainder of the interval
Power lifting
Warm Up
3 Rounds or 10 Mins
:45sec Ski or Row
5 Seal Pose into Down Dog
5/leg Cossack Squats
20 HEAVY KB Russian Swings
10 Empty Barbell Good Mornings
Conventional Deadlift
20 Mins to Work to 3 Rep Max
3 reps @ 60% of 1RM Deadlift
3 reps @ 70%
3 rep @ 80%
3 rep @ 90%
3 rep @ 95%
3 rep @ 100%
3 rep @ 100%+
Bench warm-up
1 Round or 5 Minutes
10 Banded Pass Throughs
15 Band Pull Aparts
10 Push Ups
Bench Press
15 Mins to Work to 3 Rep Max
3 reps @ 60% of 1RM Bench
3 reps @ 70%
3 rep @ 80%
3 rep @ 90%
3 rep @ 95%
3 rep @ 100%
3 rep @ 100%+
2024 02 27