19/01/26 Monday Workout of the Day

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets, For Quality

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the World's

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

Specific Prep

3 Hang Muscle Snatch

3 Low Hang Power Snatch

3 Overhead Squats

3 Burpees

-

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Bar Facing Burpees

-

5 Overhead Squats

4 Hang Power Snatch

3 Hang Squat Snatch

Barbell Prep for Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 50-55%

3 Back Squats @ 60%

-

Then Load Working Weights on the Bar

Strength

Back Squat

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 65%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 75%

Set 4: 6 Reps @ 75%

% is Based on 1RM Back Squat

Barbell Cycling / Conditioning

"Singularity"

For Time

3 Sets:

7 Overhead Squats

7 Bar Facing Burpees

5 Power Snatch

5 Bar Facing Burpees

3 Squat Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Barbell: 43/30kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock

Time Cap: 12 minutes

Stimulus: Barbell cycling under fatigue, positional strength overhead, and repeatable sprint output

RPE: 8.5–9/10

Primary Objective: Maintain technical consistency across all three barbell variations

Secondary Objective: Keep burpee cadence steady with no major slow-down between sets

Level 2:

Barbell: 35/25kg

Level 1:

3 Sets:

7 Overhead Squats

5 Burpees

7 Hang Power Snatch

5 Burpees

Rest 1:00 b/t sets

Barbell: 20/15kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality

3 Sets:

3/3 Turkish Get-Up

4 Dragon Flags