20/11/25 Thursday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Weightlifting

Clean and Jerk Complex

Every 3:00 x 5 Sets

Clean and Jerk

Rest 10-15 seconds

Clean + Front Squat + Jerk

*Clean may be a power clean or squat clean

Start @ 70% of 1RM Clean and Jerk and Build to around 80%

Barbell Conditioning

“Oppenheimer”

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 60/40kg

Score: Time to complete

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5-7 minutes

Time Cap: 10 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

RX+:

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 70/45kg

Level 2:

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 50/35kg

Level 1:

For Time

15-12-9

Hang Power Clean

Front Squat

Push Press

Barbell: 30/20kg

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories

For Quality

3 Sets

6-6-6 Chest Supported I-Y-Ts

12 Barbell Good Mornings

:30 Barbell Front Rack Hold, For Load