06/03/25 Thursday Workout of the Day

General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

– 

Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

– 

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

"Singularity"

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: 102/70kg

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Rx+:

40:00 EMOM

minute 1: 16/13 Calorie Row

minute 2: 4 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: 102/70kg

Level 2:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 3 Wall Walks

minute 3: 5 Shuttle Run

minute 4: 3 Power Cleans

Barbell: 84/57kg

Level 1:

40:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: 2 Wall Walks to 20’’

minute 3: 4 Shuttle Run

minute 4: 3 Hang Power Cleans

Barbell: @ 75% of 1RM Power Clean

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold