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

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit