16/07/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

10 Bootstrap Squats

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

5 Tall Muscle Cleans

5 Front Squats

3 Hang Squat Cleans

Specific Prep

1.1.1 Squat Cleans @ 50%

4 Bench Press @ 50%

10 Wall Balls

1.1.1 Squat Cleans @ 60%

4 Bench Press @ 60%

10 Wall Balls

1.1.1 Squat Cleans @ 70%

--

Load to 70% of Bench

Load to 75% of Squat Clean

Workout of the Day

“Them Bones”

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 1.1.1 Squat Clean

Station 2: 4 Bench Press + 16 Wall Balls

Squat Clean:

@ 70%+ of 1RM Squat Clean

Bench Press Loading:

Set 1: 70%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: 80%

Set 6: 80%+

Wall Balls: 9/6kg

Goal: Consistent Mechanics under increasing loads

Score: Sum Total Load between Squat Clean and Bench

Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength

RPE: 8/10

RX+: 

Wall Ball: 12/9kg

Level 2:

12 Wall Balls: 9/6kg

Level 1:

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 2.2.2 Hang Power Cleans

Station 2: 8 Bench Press + 12 Wall Balls

Hang Powers: @ light to moderate loads 6-7 RPE

Bench Press Loading:

@ light to moderate loads 6-7 RPE

Wall Balls: 6/4kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality

16 Alternating Goblet Cossack Squats

10/7 Strict Dips (Bar)

45 Second Wall Sit, Add Load