14/4/23 Friday Workout of the Day

Warm Up

Mobility:

2 Rounds

:30/:30 Quad Foam Rolling

:30/:30 minute Elevated Pigeon Stretch

:30/:30 minute Banded Bully Stretch

then complete:

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump

*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 20/15kg

Weightlifting: Clean Complex

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

Metcon

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups

9 Power Clean and Jerk 60/40kg

Goal: 6:00-10:00 minutes

Time Cap: 12 minute

Recovery

: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

1:00Updog Pose

Optional Accessories

4 Sets, For Quality

10 Barbell Bent Over Rows

10/10Front Rack Step-Ups 20’’