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20/11/23 Monday Workout of the Day

Updated: Nov 20, 2023

Warm-Up

8:00 minutes, For Quality

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


Optional Accessories

4 Sets, For Quality:

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


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