18/02/25 Tuesday workout of the day

General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Weightlifting

Every 3:00 minutes x 5 Sets 

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ 70% of 1RM Clean and Jerk

"Old Fashioned"

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders

Dumbbells: 2x22.5/15kg

Goal: 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE: 9/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end. 

Level 2:

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Alternating Toes to Bar

20 Double Unders

Dumbbells: 2x15/12.5kg

Level 1:

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Kipping Knee Raises

40 Single Unders

Dumbbells: 2x12.5/7.5kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

5 Sets

10/10 Single Leg Hip Thrusts, Moderate

15 Goblet Cyclist Squats

-rest as needed b/t sets-

For the cyclist squats, do not extend the knees or hips fully at the top of each rep to keep constant tension on the quads. Aim to rest minimally between each movement. For the single leg hip thrusts, a sandbag or dumbbell on the lap is ideal.