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04/06/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep:

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press


Specific Prep:

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

--

Then Build to Working Weights and Height


Weightlifting

Every 1:30 x 8 Sets

3 Deadlifts @ 70-75%

+

3-5 Seated Box Jump to High Box


Workout of the Day

"DT"


5 Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Load: 70/48kg


Goal: 6-9 minutes 

Time Cap: 12 minutes 

Stimulus: Barbell Cycling / Anaerobic Power

RPE: 9/10


RX+: 

5 Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Load: 84/57kg


Level 2:

Load: 61/43kg


Level 1:

5 Rounds for Time

12 Romanian Deadlifts

9 Hang Power Cleans

6 Push Jerks


Load: 60% of 1RM Clean and Jerk


Mobility

PRVN Recovery #5


Optional Accessories

3 Sets: For Quality


 
 
 

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