Workout of the Day 05/14/2025

Описание: Warm Up
2:00 Row
10/10 Worlds Greatest Stretch Rotations
:20 Wide Grip Bar Hang
15 PVC Pass Throughs
15 PVC Sotts Press
15 PVC OHS


Every 1:30 x 3 sets
3x5 Overhead Squats
*think about this as a mobility drill, we will try to improve this position each week, prioritize shoulder position over depth. Elevated heels will help many people with position.
**Advanced athletes can build as they go


Strength
Take 6 minutes to warmup and then perform
Every :90 x 7 sets
Squat Snatch or Power Snatch + Overhead Squat
3 sets - 2 reps
4 sets - 1 rep, building to a max for the day

*add weight as you go, but prioritize form and technique over load
**feel free to sub cleans


Conditioning
4 Rounds for time:
500/450m Row
200m Sandbag Run on shoulders 70/50
5 Wall Walks
20 min cap

L1: 3 rounds,l 300/250m row, unweighted run, inchworms or 3 partial range of motion wall walks
L2: 400/350m row, 50/30 sandbag run, 3 full or 5 partial range of motion wall walks
Rx+ 75ft handstand walk for wall walks


Accessory Strength Work
2 Rounds:
8-15/side DB Bent Over Row
*rest as needed between rounds, heavier than last week!


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