11/12/23 Monday Workout of the Day

Warm-Up

2 Sets, For Quality

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

Primer

1-2 Sets

3 High Hang Muscle Clean and Press

3 Hang Power Clean and Push Press

3 Low Hang Power Clean and Push Jerk

Then..

build to 70-75% practicing quick singles with good set-up and movement

Weightlifting

Power Clean and Push Jerk

Every 8:00 minutes, 2 Sets (16:00 minutes)

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

These reps are not meant to be TnG (unbroken), reset between each rep.

Percentage is based on your 1rm Clean and Jerk

“A game of thrones ”

12:00 minute EMOM

min 1: 7-10 Strict Handstand Push-Ups/ 10 Pike Push ups

min 2: 2-4 Rope Climbs/ 4Rope Get ups

min 3: 8-12 Dual KB Hang Clean and Jerk 24/16kg

min 4: 50 Double Unders

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

4 Sets, For Quality

9 Feet Elevated Ring Rows

7/7 Single Arm DB Z-Press

9/9 Single Arm DB Rows

7-9 Dual DB Bench Press