15/07/25 Tuesday Workout of the Day

Warm-Up Flow

Mobility and Activation

1:00 Seated Straddle w/ Alt. Toe Touches

10/10 Half Kneeling Kettlebell Upside Down Press

10/10 Bird Dogs

General Prep:

2 Sets: For Quality Empty Barbell

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

Specific Cycling Prep

2 Sets: Light Load to Working Load

3 Tng Power Snatch

3 Bar Facing Burpees

3 Tng Power Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Conditioning

"Simple Design"

For Time:

3 Sets

12-9-6 Power Snatch

15-12-9 Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 45/30kg

Goal: 3:30-5:00 Sets

Score: Average Set Time

Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output

RPE: 9/10

RX+: 

Unbroken Power Snatch

Level 2:

For Time:

3 Sets

12-9-6 

Power Snatch

Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 35/25kg

Level 1:

For Time:

3 Sets

12-9-6 

Hang Power Snatch

Lateral Burpees over the Bar

-rest 2:00 b/t sets-

Barbell: 20/15kg

Large Class: 

For Time:

3 Sets

12-9-6 Dual Dumbbell Power Snatch

15-12-9 Lateral Burpees over Dumbbells

-rest 2:00 b/t sets-

Barbell: 22.5/15kg

Core Finisher

4 Sets: For Quality

1:00 Weighted Forearm Plank

Rest :15

:30 Side Plank (Right)

Rest :15

:30 Side Plank (Left)

Rest :30

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