11/07/25 Friday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

:30 Echo Bike

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Specific Barbell Prep

2 Sets: For Quality

3 Strict Press

3 Push Press

3 Split Jerks (footwork focus, no load)

--

Then, build to 65% for working weight on the Split Jerk

Weightlifting

Split Jerk

Every 90 sec x 6 Sets

Set 1: 2 Reps @ 65%

Set 2: 2 Reps @ 70%

Set 3: 2 Reps @ 70%

Set 4: 2 Reps @ 75%

Set 5: 2 Reps @ 75%

Set 6: 2 Reps @ 80%

Workout of the Day

"Bisciuits and Gravy"

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: - Max Strict Pull-Ups

Dumbbells: 22.5/15kg

Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

RX+: 

15:00 EMOM

minute 1: 18/13 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: - Max Strict Pull-Ups

Dumbbells: 32/22.5kg

Level 2:

15:00 EMOM

minute 1: 12/9 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: - Max Strict Pull-Ups

Dumbbells: 15/12kg

Level 1:

15:00 EMOM

minute 1: 9/7 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: - Max Strict Banded Pull-Ups

Dumbbells: 12/7kg

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

Optional Accessories:

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank