Warm-Up
2-3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges
Barbell Primer
2 Sets
3 Low Hang Squat Cleans
Squat Clean Complex
For Load:
Every 2:30 x 5 Sets
1 Segment Squat Clean
2 Low Hang Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%
"Indestructible"
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
7.5m Dumbbell Front Rack Walking Lunges
16 Renegade Rows
7.5m Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 22.5/15kg
Goal: Complete each set in 2:30-3:00
Time Cap: 4:00 per set
Stimulus: Posterior Chain / Muscular Endurance
RPE: 7/10
Rx+:
Every 5:00 x 3 Sets
10 Dual Dumbbell Power Cleans
7.5m Dumbbell Front Rack Walking Lunges
10 Shuttle Runs
7.5m Dumbbell Front Rack Walking Lunges
10 Dual Dumbbell Squat Cleans
Shuttle Run: 7.5m Out and Back = 1 Rep
Dumbbell Front Rack Walking Lunge: 22.5/15kg
Level 2:
Load: 15/12.5kg
Level 1:
Every 5:00 x 3 Sets
8 Dual Dumbbell Hang Power Cleans
7.5m Dumbbell Farmers Walking Lunges
6 Shuttle Runs
7.5m Dumbbell Farmers Walking Lunges
8 Dual Dumbbell Squat Cleans
Shuttle Run: 7.5m Out and Back = 1 Rep
Dumbbell Front Rack Walking Lunge: 12.5/7.5kg
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 Updog Pose
Optional Accessories
For Quality:
4 Sets
5/5 Skater Jumps
Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.
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