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01/05/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 


General Prep (4-6 min)  

2 Sets: For Quality

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps


Specific Prep 

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch

3 Bar Facing Burpees

– 

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.

Adjust to working loads for the workout and get ready to attack


Workout of the Day

"Echoes of Earth"


Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%


% is Based on 1RM Power Snatch


Goal: 4:00–5:30 per set

Stimulus: Sprint intensity, barbell stamina, technical under fatigue

RPE: 8.5–9/10

Focus: Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control


Level 2:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%


% is Based on 1RM Power Snatch


Level 1:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

4-4-4 Hang Power Snatch 


*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps. 


Barbell: Light to Moderate Loads


Mobility

PRVN Recovery #5


Optional Accessories

3 Sets: For Quality

 
 
 

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