11/04/25 Friday Workout of the Day

General Warm-Up (8-10 minutes)

2:00 Cardio Choice

–

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Puppy Dog Pose

:20/:20 Kneeling Overhead Tricep Stretch

–

2-3 Sets: for Quality

10 Down Dog Toe Touch

5 Pike Push-Ups

10 Russian Kettlebell Swings

3 Broad Jumps For Max Distance

Specific Barbell Work

3 Sets: Building Loads

1 Clean Lift Off

1 Slow Pull Power Clean

2 Power Cleans

*Not TnG

– 

Then spend 6-8 minutes building towards working loads on the barbell

Power Clean Battery Test

For Reps:

2:00 Max Reps @ 85%

% is Based on 1RM Power Clean

Score: Reps

*Put weight used in the notes.

Specific Workout Prep (10-12 minutes)

Unload barbells and touch on Deadlift mechanics. Reinforce good positions and the difference between the dynamic start in the Power Clean and the traditional hinge pattern of the Deadlift. 

Take 2-3 sets to build to working loads on the deadlift, performing 3-5 reps at each load. 

– 

Go through specific handstand push-up prep here with the focus on how to perform eccentric handstand push-ups, bracing while upside down on the wall and using correct kipping mechanics while keeping tension in the shoulders. For those that can’t we need to move to Box Piked Handstand Push-Ups (either feet piked or kneeling)

Perform 2 sets of 2-3 reps of planned movement for the day. 

-

Primer

4-3-2

Deadlifts

Handstand Push-Ups (Or Modification)

"Diane"

For Time:

21-15-9

Deadlifts

Handstand Push-Ups

Barbell: 102/70kg

Goal: 3-7 minutesTime Cap: 9 minutes

Primary Objective:

Move quickly through large sets while maintaining efficient cycling on deadlifts and smart pacing on handstand push-ups to avoid failure.

Secondary Objective:

Manage pressing endurance—break HSPUs early if needed to prevent burnout. Keep a smooth, controlled pull on deadlifts to avoid excessive fatigue.

Stimulus:

Fast-paced, sprint-style workout with a moderate to heavy barbell and a high-volume gymnastics component.

RPE (Rate of Perceived Exertion): 8-9/10 – A high-intensity effort requiring grip, posterior chain stamina, and pressing endurance.

Rx+ : 

For Time:

21-15-9

Deadlifts

Handstand Push-Ups

Barbell: 143/93kg

Level 2: 

For Time:

21-15-9

Deadlifts

Handstand Push-Up (2in Riser)

Barbell: 84/57kg

Level 1: 

For Time:

21-15-9

Deadlifts

Box Pike Handstand Push-Ups 

Barbell: 43/30kg

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Quality:

Part A)

10:00 EMOM

Minute 1 - 12 Ring Rows (Add Deficit if Able)

Minute 2 - 12 Ring Push Ups (Add Load if Able)

Part B)

5 Sets

12 Kettlebell Curls, Moderate

12 Kettlebell Overhead Tricep Extension, Moderate

For part B, you will hold the kettlebell by the horns for both movements. You may use different loads for each exercise.