09/07/24 Tuesday Workout of the Day

Warm-Up:

3 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk

Every 2:00 x 6 Sets

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%

Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%

Set 4: 1 Split Jerk @ 85%

Set 5: 1 Split Jerk @ 85%

Set 6: 1 Split Jerk @ 85%

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

"Quailman"

9:00 EMOM

min 1: 18/13 Calorie Echo Bike

min 2: Max Clean and Jerk 61/43kg

min 3: Rest

RPE: 8/10

PRVN Reset

8:00 EMOM, For Completion

Minute 1: :45 Elevated Prayer Stretch

Minute 2: :25/:25 Banded Front Rack Stretch

Minute 3: 90/90 Stretch , (Right Side)

Minute 4: 90/90 Stretch (Left Side)

Optional Accessories

For Quality:

16:00 EMOM

Minute 1 - 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 - 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load

Minute 3 - 10 Floor Barbell Skullcrushers

Minute 4 - 10 Reverse Grip Barbell Curls

The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.