04/04/25 Friday Workout of the Day

General Warm-Up (8 minutes)

8:00 EMOM

Minute 1: Cardio of Choice 

Minute 2: :20/:20 Worlds Greatest Stretch 

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: *Barbell Complex

* Barbell Complex

10 Barbell Romanian Deadlift

8 Tall Muscle Cleans

6 Strict Press

Specific Barbell Prep + Get to Working Loads (8-10 minutes) 

Perform 2 Cycles, Adding Loads

- Clean Pull

- Power Clean

- Front Squat

- Squat Clean

- Split Jerk

– 

Then build to working Loads for the Clean and Jerk

Weightlifting

Squat Clean & Jerk

For Load:

Every 90 seconds x 10 Sets

1 Squat Clean & Jerk

Starting @ 70% and building to the last 4 sets at 85% 

% is Based on 1RM Clean & Jerk

Workout Prep & Load Adjustments

• Deadlift & Handstand Push-Up Review : Go Over Modifications and Positions for the Day

• Build Deadlifts up to 70% over the course of 2-3 sets prior to starting the workout.

"Lock, Stock and Two Smoking Barrels"

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

Rx+ : 

As prescribed: Add deficit for an extra challenge on Handstand Push-Ups

Level 2: 

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box) 

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

Level 1: 

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

Mobility

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

Foam Roll Hamstrings and Lower Back

Optional Accessories

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press