04/08/25 Monday Workout of the Day

Warm-Up

3 Sets: For Quality

200m Run

4/4 World's Greatest Stretch

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Bradford Press with Lockout

10 Lateral Bar Hops

Workout of the Day

“Iron Lung”

5 Rounds for Time

600m Run

10 Clean & Jerks

Load: 61/43kg

Score = Time

Stimulus and Objectives:

Goal: Time 18:00-23:00 

Time Cap: 30:00

Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance

RPE: 9/10

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep Clean & Jerks under 1:00 per round

RX+: 

Load: 84/57kg

Level 2:

5 Rounds for Time

400m Run

10 Clean and Jerks 52/34kg

Level 1:

4 Rounds for Time

400m Run

15 Hang Power Clean and Jerks 20/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Core / Glute Finisher: Optional

4 Sets, For Quality

10/10 Single Leg Glute Bridge with Adduction

10 Ring Hamstring Curls