12/05/25 Monday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-6 min)

2:00 Row

— 

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge 

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row 

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings 

5 Front Squats

Specific Barbell Prep (8-10 minutes)

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

– Add Loads - 

Slow Pull Power Clean

Power Clean

Hang Squat Clean

- Add More Weight -

3-4 Sets Building towards 70% 

Power Clean + Hang Squat Clean

Weightlifting

Every 2:00 x 5 Sets

Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean

Workout of the Day

"Bend and Snap"

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 61/43kg

Goal: Complete each set in under 2:00 minutes 

Cap: 2:30 / set

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats

Stimulus: Barbell Cycling / Lactate Endurance

RPE: 8/10

RX+: 

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 70/48kg

Level 2:

Every 3:00 x 4 Sets

12/9 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 52/34kg

Level 1:

Every 3:00 x 4 Sets

10/8 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 34/25kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

8-10 Glute Ham Raises

:15-:20 GHD Supine Hold

30m Reverse Sled Drag