10/06/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

3 Sets: For Quality

1:00 - :45 - :30 Bike (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

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

8 Quarter Squat Reactive Jumps

Specific Barbell Prep

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

-

2-3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

TnG Power Clean

Weightlifting

Clean Complex

Every 90 seconds x 10 Sets

Clean Pull + Low Hang Power Clean + Tng Power Clean

Starting @ 60% of 1RM Power Clean

Goal: Technique Proficiency, building to around 80-85% of Power Clean

Workout of the Day

"Ventura, Ace Ventura"

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Goals: 6+ Reps on Power Cleans, 18/13+ Calories on the Echo Bike / Assault Bike or 20/16+ Cal Bike Erg

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Level 1:

12:00 EMOM

minute 1: Max Hang Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

3 Sets: For Quality

15/15 Single Leg Hip Thrust Off Bench

15 Weighted GHD Hip Extensions

:45-:60 Weighted Forearm Plank