18/02/26 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: for Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Specific Prep

3 Sets:

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Bar Kip Swings

4 Strict Knee Raises

-

Barbell to Rack

-

Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Strength

Push Press

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 81%

Set 4: 3+ Reps @ 85%

% is Based on 1RM Push Press

Goal: 5-8 Reps for max set

Primer for the Workout

3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Conditioning

"Open 13.4"

7:00 AMRAP

3-6-9-12.....

Clean and Jerk

Toes to Bar

Barbell: 61/43kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint

RPE: 9/10

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Level 2:

7:00 AMRAP

3-6-9-12.....

Clean and Jerk

Toes to Bar

Barbell: 43/30kg

Level 1:

7:00 AMRAP

3-6-9-12.....

Hang Clean and Press

Knee Raises

Barbell: 20/15kg

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists

:10 Hollow Hold