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02/09/25 Tuesday Workout of the Day

Warm-Up

Mobility Prep and Activation

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

-

1 x Barbell Complex as a Group.


Warm-Up EMOM

9:00 EMOM

Minute 1: Cardio Choice

Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

Minute 3: "Barbell Complex"


Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockout + 5 Barbell Back Squats


Workout of the Day

“Hulking Out”


18:00 EMOM (6 Sets)

Minute 1: Back Squat (based on % of 1RM Back Squat)

Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM

Minute 3: Rest


*Back Squat Loading

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Set 6: Max Reps @ 75%


Stimulus and Objectives: 


Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%

Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got


RPE: 7–8/10


Stimulus: Absolute Strength + Speed Strength


Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.


Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.


Level 2:


Back Squat

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Set 6: 5 Reps @ 75%


Push Press as prescribed


Level 1:


5 Back Squats Across all sets

3 Hang Power Clean + 5 Push Press

Perform @ 7-8 RPE


Big Class Note: 

This is a great class time to pair up and work on different stations as you move through this one. Plan would be to work in groups of 3 and have athletes start on different stations.


Finisher

4 Sets:

:30 Weighted Wall Sit


Mobility

PRVN Recovery #8

 
 
 

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