06/02/25 Thursday Workout of the Day

General Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Weightlifting

Every 3:00 x 4 Sets @ 75-85%

3.3 TnG Power Cleans

*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean

Workout Specific Prep (3-5 minutes)

Deadlift + Burpee Mechanics

2 Sets: For Quality

6 Deadlifts building towards working weight over 2 rounds, focusing on maintaining a neutral spine and proper bar path.

6 Bar Facing Burpees (moderate pace, focusing on efficient transitions). Cue athletes to land with feet close to the bar and turn quickly for faster cycling.

Specific Primer

3 Bar-Facing Burpees

3 Deadlifts @ Working Weight

3 Bar-Facing Burpees

3 Deadlifts @ Working Weight

*Move smooth through this and pick up the pace on the final Deadlifts

"Under Your Scars"

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 102/70kg

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

RPE: 8/10

Rx+:

For Time:

4 Sets:

12 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 125/84kg

Level 2:

Barbell: 84/57kg

Level 1:

For Time:

4 Sets:

6 Lateral Burpees

6 Deadlifts

6 Lateral Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 60% of 1RM

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 5/5 Single Leg Landmine Deadlift