10/02/26 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Hand to Hand Wrist Circles

-Trunk Rotations

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Plyometrics / Warm-Up (8-10min)

3 Sets

4/4 Skater Jumps

4 Broad Jumps

6 Depth Drop to Vertical Jump

Specific Prep

4 Clean Deadlifts

4 Tall Muscle Cleans

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

3 Hang Power Cleans

2 Front Squats

3 Hang Squat cleans

Then add loads

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Build to Working Weights on the Power Clean and Squat Clean Warm-Ups

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Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout

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Butterfly Pull-Up Technique

Weighlitfing / Skill

"Prime Directive"

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 15 Pull-Ups

Strength Level 3: 10 Strict Pull-Ups

Cleans: Perform @ 75-85% of Limiter

Goal: Maintain technically sound barbell positions across all five clean sets

Stimulus: Barbell primer with pulling stamina and positional refinement under light fatigue

RPE: 7.5-8/10

Primary Objective: Execute the Cleans with technical precision at working loads

Secondary Objective: Complete pull-ups smoothly with limited breaks and by the 45 sec mark on each set

RX+:

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 15 Chest to Bar Pull-Ups

Cleans: Perform @ 75-85% of Limiter

Level 2:

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 10 Pull-Ups

Cleans: Perform @ 75-85% of Limiter

Level 1:

10:00 EMOM

Minute 1: 3 Hang Power Clean + 2 Front Squats

Minute 2: 10 Ring Rows

Cleans: Perform @ moderate loads

Strength:

Back Squat

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 75%

Set 5: 5 Reps @ 75%

% of 1RM Back Squat

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

Optional Accessories

For Quality

3 Sets

18 GHD Hip Extensions

16 Kettlebell Gorilla Rows

12 Dumbbell Hammer Curls