08/04/25 Tuesday Workout of the Day

Warm-Up: (8 minutes)

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

– 

3 Sets, Building to 70% 

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Clean and Jerk Complex

Every 2:00 minutes x 6 Sets

Power Clean + Squat Clean + Split Jerk

Specific Prep for Workout (8-10 minutes)

Break down loads from Clean and Jerk Complex

Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads

– 

Practice Burpee Box Jumps, finding cadence and rhythm. 

Perform 2 sets of 3-5 quick cadence reps

Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those

–

Then 1 x through sequence

1-2 Bar Muscle-Ups or Pull-Up Variation

3 Shoulder to Overhead 

2 Burpee Box Jump Overs

"High Flying Robin"

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 70/52kg

Box Height: 24/20in

Score = Time

Goal: 7-11 minutes 

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs. 

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Rx+:

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 84/57kg

Box Height: 30/24in

Level 2:

For Time

18-14-10

Chest to Bar Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 52/34kg

Box Height: 24/20in

Level 1:

For Time

21-15-9

Jumping Pull-Ups 

9-7-5

Shoulder to Overhead

Burpee Box Step-Ups

Barbell: 34/25kg

Box Height: 24/20in

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

12:00 EMOM

Minute 1 - 6 Strict Pull-Ups

Minute 2 - 6 Strict Ring Dips

Add load or assistance as able, but stay unbroken. These don't need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.