06/09/24 Friday Workout of the Day

Warm-Up

200-400m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Workout Primer

3 Sets, Progressing loads to just under weight

Hang Power Clean + Push Press

Low Hang Power Clean + Push Jerk

Power Clean + Push Jerk

Rest 1:00 b/s

Then 

3x3 Quick Singles Working up to working weights

Practicing efficiency of foot work and the catch in the dip to the drive into extension and re-dip underneath the barbell.

"Strength and Honor"

For Time:

30 Clean & Jerks

Work 3:00 On/1:00 Off

400m Run

-Max Clean & Jerks remaining time

Barbell: 84/57kg

Score = Total Running Time on the Clock

Goal: 14:00-19:00

Time Cap: 6 Sets / 23:00 minutes

Stimulus: Barbell Conditioning

RPE: 8/10

Rx+: 

Load: 93/66kg

Level 2:

Load: 70/48kg

Level 1:

Load: 60% of 1RM

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories 

3 Sets, For Quality

8/8 Single Arm Z-Press

10 Reverse Nordic Curls

:30 second Weighted Wall Sit