05/11/24 Tuesday Workout of the Day

Warm-Up

2-3 Sets

:30 second Jump Rope

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

10 Air Squats

Barbell Primer

2-3 Sets at Each Position

High Hang (Hip), Then Hang (Knee)

- High Pull

- Muscle Clean

- Power Clean

Then build to working weights

Weightlifting

Every 90 seconds x 6 Sets

2 Hang Power Cleans

Set 1: 75%

Set 2: 75%

Set 3: 80%

Set 4: 80%

Set 5: 85%

Set 6: 85%

% is Based on 1RM Power Clean

"Mjollnir"

14:00 AMRAP

10 Power Clean

15 Toes to Bar

50 Double Unders

Barbell: 70/45kg

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Level 1:

For Reps:

14:00 AMRAP

10 Hang Power Clean

15 Kipping Knee Raises

75 Single Unders

Barbell: 20/15kg

Level 2:

For Reps:

14:00 AMRAP

10 Power Clean

10 Toes to Bar

30 Double Unders

Barbell: 43/30kg

PRVN Recovery #2

1:00 Child's 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