12/03/25 Wednesday Workout of the Day

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Weightlifting

Every 2:00 x 5 Sets

5 Tng Power Clean

Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day

"Hunting Trip"

3 Rounds For Time

60 Double Unders

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: 61/43kg

Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round. 

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Rx+:

Barbell Load: 70/48kg

Level 2:

Barbell Load: 52/34kg

Level 1:

Barbell Load: 34/25kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

5 Sets: For Quality

45 Seconds - Barbell Hip Thrusts, Moderate

-:15 rest-

45 Seconds - Foam Roller Hamstring Curls

-:45 rest-