13/09/24 Friday Workout of the Day

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 Tall Muscle Cleans

3 Tall Power Cleans

3 Tall Squat Cleans

3 Low Hang Squat Cleans

10 Back Rack Cossack Squats

5 Barbell Reactive Quarter Squat Jumps

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 Standing Forward Fold

1:00 Updog Pose

Optional Accessories 

For Quality:

4 Sets

5/5 Pallof Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

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.