04/02/26 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep:

2 Sets: Empty Barbell

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Back Squats

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2 Sets: Empty Barbell

3 Position Power Clean (High Hang, Hang, Low Hang)

5 Push Press

7 Back Squats

5 Wall Balls

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2 Sets @ Light Weight

1 Power Clean + 3 Push Press + 5 Back Squats

5 Wall Balls

Barbell Loading:

*Bring the Barbell to the Rack for Back squats and build to 65% with 2 sets of 3 Reps, then weight on the bar.

Strength

Back Squats

Every 3:00 x 4 Sets

Set 1: 5 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: Max Reps @ 80%

*Perform the max reps set to an RPE 9 (1 rep in tank).

% is Based on 1RM Back Squat

Score = Reps Completed at 80%

Record Weights in Notes

Goal: 8+ Reps (15 Rep Cap)

Strength Conditioning

"The Swanson Protocol"

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 9/6kg, 10/9ft

*unbroken matters more than load

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

Stimulus: Strength and Muscular Endurance

Workout RPE: 7.5/10

Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press

Secondary Objective: Complete all wall balls unbroken each set

RX+:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

20 Unbroken Wall Balls

Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 12/9kg, 10/9ft

*unbroken matters more than load

Level 2:

Every 3:00 x 4 Sets

3 Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 9/6kg, 10/9ft

*unbroken matters more than load

Level 1:

Every 3:00 x 4 Sets

3 Hang Power Clean + 5 Push Press

15 Unbroken Wall Balls

Barbell Complex: Power Cleans + working at 70-80% of Push Press 1RM

Wall Balls: 6/4kg, 10/9ft

*unbroken matters more than load

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality

3 Sets:

8/8 Single Leg Rotational Medball Toss

16 Overhead Rotational Medball Slam (8/side)

15m Sled Push, For Load