04/07/25 Friday Workout of the Day

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Weightlifting

3 Position Snatch

High Hang + Hang + Floor

Every 90 seconds x 8 Sets

1+1+1

*Can drop the bar on the 3rd rep when lifting from the floor.

*These are ideally all performed as a squat snatch.

Looking to start at 60% and keep the majority of the sets between 65-75%

Do not exceed 80% today

Level 1:

High Hang Power Snatch + 2 Hang Power Snatch + 2 Overhead Squats

Workout of the Day

“Player’s Ball”

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 22.5/15kg

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 12min

Stimulus: Grip Fatigue Management / Upper Body Interference

RPE: 8.5/10

RX+: 

4 Sets: For Time

15 Chest to Bar Pull-Ups

7 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 22.5/15kg

Level 2:

4 Sets: For Time

12 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 15/12.5kg

Level 1:

4 Sets: For Time

9 Banded Strict Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 12.5/7.5kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories:

Part A)

Banded Snatch Pulls

4 x 4 @ 85% of 1RM Snatch

*These pulls will not be touch and go. Reset on the floor for each rep.

Part B)

4 Sets: For Quality

10-12 Ring Bicep Curls

10-12 Ring Tricep Extensions

12-15 Banded Face Pulls