20/11/23 Monday Workout of the Day

Warm-Up

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Lunges

5 Squat Jumps

Technical Skills + Primer

Technique Warm-up

Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk

6:00 EMOM

1+1+1+1 @ Light Load

Weightlifting Focus

Every 2:00 minutes, 5 Sets

Clean and Jerk Complex

1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk

Set 1: 2+1+1 reps @ 65%

Set 2: 2+1+1 reps @ 65%

Set 3: 1+1+1 reps @ 70%

Set 4: 1+1+1 reps @ 75%

Set 5: 1+1+1 reps @ 75%

Cleans are not touch and go

Percentages are based off your 1rm Clean

L2:

Low Hang Clean + Hang Clean + Split Jerk

Pause 2sec on Low Hang Clean

L1:

5 Sets

3 Position Hang Power Clean + 2 Front Squats + 1 Split Jerk

Load: Choice

Barbell Conditioning

State of Grace"

Every 4:00 minutes, 3 Sets

Power Clean + 5 Shoulder to Overhead

Power Clean + 4 Shoulder to Overhead

Power Clean + 3 Shoulder to Overhead

Power Clean + 2 Shoulder to Overhead

Power Clean and 1 Shoulder to Overhead

Load: 60/40kg

Goal: Complete each set in ~2:00 minutes

Cap: 3:00 minutes / Set

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality:

5-10 Box Pike Handstand Push-Ups

30m Sled Push, Moderate Load

:30 Second L-Sit Hold

30m Dual Kettlebell Farmers Carry, Heavy Load

Focus:

Upper + Lower Body Press, Carries and Holds