07/10/25 Tuesday Workout of the Day

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts 

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

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Add Loads

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3 Sets: 

Clean Deadlift 

Hang Power Clean 

Power Clean

*Building to starting loads

Weightlifting

“Amarillo by Morning”

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Stimulus: Speed, Power, Coordination / Anaerobic

RPE: 7/10

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Gymnastic Strength

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs

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