10 & 12/06/25 Newstart

Tuesday

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)

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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 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

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

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

Thursday

Warm-Up Flow

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

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Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Pull-Up Progression

Gymnastics Skill Session

10 minutes or so prepping for Pull-Ups and Going over Progressions

Pull-Up Skill Progressions

Weightlifting

"Guano Madness"

20:00 AMRAP

60 Single Unders

9 Hang Power Snatch

5 Burpee Jumping Pull-Ups

Barbell: 30/20kg

Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics

RPE:8/10

Bodybuilding Finisher

3-4 Sets: For Quality

10/10 Single Leg Calf Raises w/Dumbbell Loaded

12-15 Dual Dumbbell Zottman Curls

15 Tall Kneeling Banded Lat Pull Downs

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations