15/10/24 Tuesday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Glute Bridge Band Pull Aparts

20 Bear Plank Shoulder Taps

5/5 Single Leg Kettlebell Clean

Barbell Primer (Clean)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Clean High Pull

- Muscle Clean

- Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2

- Clean Lift Off to Knee

- Slow Clean Pull

- Low Hang Power Clean

- Power Clean

Then Complex @ Real Speed, Building to Starting Loads

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While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.

"Hector"

18:00 EMOM

minute 1: 5 Bench Press 31x1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Level 1:

18:00 EMOM

minute 1: 8 Bench Press 31x1 Tempo

minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans

minute 3: Rest

Bench @ Light Load, Working on Time Under Tension

Cleans @ Loads that allow for speedy technique and build connection through the middle

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Optional Accessories

4-5 Sets, For Quality

8 Barbell Bent Over Row 21x1 Tempo

4-6 Strict Dips @ 42x1 Tempo

Loads: Choice

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric