07/07/25 Monday Workout of the Day

Warm-Up

General Prep

2 Sets:

200m Run

10 Tempo Air Squats 31x1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Weightlifting

Every 2:30 x 5 Sets

2 Squat Cleans

3 Paused Front Squats

Set 1: 65%

Set 2: 70%

Set 3: 70%

Set 4: 75%

Set 5: 75%

% is Based on 1RM Squat Clean

Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.

Workout of the Day

"Meat Sweats"

For Time:

200m Run

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell: 61/43kg

Goal: 7-11 minTime Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

RX+: 

Barbell: 70/48kg

Level 2:

Barbell: 43/30kg

Level 1:

Goblet Squats @ 24/16kg

Big Class:

4 Rounds

Station 1

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

4 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold