01/12/23 Friday Workout of the Day

Warm-Up

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 Low Hang Squat Clean

Load: 20/15kg

Weightlifting

Every 2:00 minutes , 5 Sets

Pause Clean Below Knee + Clean

Set 1: 1+1 reps @ 65%

Set 2: 1+1 reps @ 70%

Set 3: 1+1 reps @ 75%

Set 4: 1+1 reps @ 80%

Set 5: 1+1 reps @ 80%+

Rest as needed between sets

% of Squat Clean

Cleans are not touch and go

Percentages are based off your 1rm Clean

L2:

Low Hang Clean + Hang Clean

Pause 2sec on Low Hang Clean

L1:

5 Sets

3 Position Hang Power Clean + 2 Front Squats

Load: Choice

Strength Conditioning

"Jaws"

20:00 EMOM

Min 1: 5 Front Squats, For Load

Min 2: 15 Toe to Bar

Min 3: Max Bar Facing Burpees

Min 4: Rest

Front Squats, starting @ 70% of Squat Clean and increase today by feel

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

10 minute AMRAP, For Quality:

5/5 Dual KB Front Rack Step-Ups 24/20''

:30/:30 Paloff Press Walk-Outs

60m Sled Push, Moderate Load