07/03/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Specific Barbell Prep * Add Loads on the Barbell

2 Sets: With Light Loads

Hang Power Clean

Low Hang Power Clean

Power Clean From the Floor

-

Add Loads

-

3 Tng Power Cleans

3 Power Clean Singles

-

Touch on Loads up to last bar before adjusting to starting weights on the barbell.

*Between Each set perform 4-6 lateral bar hops practicing cadence and rhythm.

Partner Barbell Conditioning

“Break the Harness"

5 Sets:

4:00 AMRAP

30 Lateral Bar Hops

*Power Cleans

- Max Calorie Row

*No Rest b/t AMRAPs

Power Cleans

Set 1: 30 Reps @ 45/30kg

Set 2: 25 Reps @ 50/35kg

Set 3: 20 reps @ 60/45kg

Set 4: 15 Reps @ 70/50kg

Set 5: 10 Reps @ 85/55kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete 20/15+ calories each interval

Stimulus: Barbell Conditioning / Aerobic Output

RPE: 8.5–9/10

Primary Objective: Move through the barbell efficiently to preserve time and capacity for the row

Secondary Objective: Maintain composure as loading builds, without blowing up heart rate early

Workout Strategy

“Break the Harness” is a progressive fatigue test where discipline early creates opportunity late. The lateral bar hops should be smooth and rhythmic, quick feet, minimal airtime, no hesitation. These are a means to elevate heart rate, not a place to win time.

Power cleans should be treated as fast, controlled sets from the start, with the goal of moving towards quick singles in the later rounds. Touch-and-go reps here are rarely worth the cost given the escalating loads. The faster you clear the barbell without technical breakdown, the more meaningful time you earn on the row.

The row is where work is accumulated. Each set should feel like a hard but controlled push, not a sprint. Expect calories to remain steady as the reps go down and the barbell gets heavier as the overall time domain should be about the same as cycle rate on the barbell starts to slow down.

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose