14/07/23 Friday Workout of the Day

Warm-Up: 10:00 minutes

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5Broad Jumps For Distance

Weightlifting (Technique Focus)

Every 90 seconds, 6 Sets, Complete the following:

3 Position Clean + Shoulder to Overhead Complex

3 Position Clean:

1 Hang Clean (4-6” below hip crease)

1 Low Hang Clean

1 Clean from the floor

Shoulder to Overhead Complex:

1 Push Press

1 Push Jerk

1 Split Jerk

All Cleans are Squat cleans and complex to be completed unbroken.

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

"Pig"

For Time:

15 Power Clean

15 Burpees Box Jump Over 24/20’’

10 Thrusters

10 Burpees Box Jump Over 24/20’’

5 Squat Clean Thrusters

5 Burpees Box Jump Over 24/20’’

Load: 50/35kg)

Rest 3:00 minutes

15 Burpees Box Jump Over 24/20’’

5 Squat Clean Thrusters

10 Burpees Box Jump Over 24/20’’

10 Thrusters

5 Burpees Box Jump Over 24/20’’

15 Power Clean

Load: 60/40kg)

Goal Time: 5:00-5:30 minutes per set

Time Cap: 6:00 minutes per set / 15:00 minutes Running Time

Recovery #7

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00pigeon pose

Optional Accessories

3 Sets, For Quality

8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups

5/5 Back Rack Reverse Lunges, For Load