14/01/25 Newstart

General Warm-Up

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

—

Barbell Primer:

2 Sets

3 Hang Muscle Clean

3 Tall Power Clean

3 Hang Power Clean

- Add Loads - 

3 Sets, Building Loads to Starting Weights

2 Touch N’ Go Power Cleans

Weightlifting

Every 2:30 x 4 Sets

Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.- Rest 10-15 seconds between each double -

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.

Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.

Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)

"Edgedancer"

For Calories: 

2 Sets

6:00 AMRAP

3 Rounds

1 Wall Walk to 20’’ off Wall

3 Burpee Box Step Overs 24/20''

5 Dual Dumbbell Hang Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: 2x12/7.5kg

Goal: 20/14+ Cals / Minute

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Mobility

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