06/01/25 Monday Workout of the Day

Warm-Up

2:00 Row

— 

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press 

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

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Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- 3 Clean High Pull

- 3 Muscle Clean

- 3 Power Clean

- 3 Push Jerk

- 3 Split Jerk

Then add loads, bar should be off the floor now

From the Floor x 2 

- Clean Lift Off to Knee

- Power Clean

- Squat Clean

- Split Jerk

Then build to working Loads for the Clean and Jerk

Weightlifting

Every 2:00 for 5 Sets: 

3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:

Develop strength and refine technique under a moderate heavy load.

Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

"Baby Yoshi"

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: 61/43kg

Box Height 24/20’’

Score: Total Sum Reps

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE: 9/10

Level 1:

• Hang Power Clean and Push Jerk

• Burpee Jumping Pull-Ups

• Box Step-Overs

• Calorie Row

Barbell: 30/20kg

Level 2:

Barbell: 43/30kg

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

Optional Accessories

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds