01/05/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

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

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

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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

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold