20 & 22/05/25 Newstart

Tuesday

Warm-Up Flow

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position 

:20/:20 PVC Pipe Front Rack Mobility Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

Specific Prep (6-8 min)

2 Sets

8 Romanian Deadlifts

6 Tall Muscle Clean

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

6 Bar Kip Swings

4 Strict Knee Raises

Barbell Primer

3 Position Muscle Clean + 1 Jerk

3 Position Power Clean + 1 Jerk

– Add Loads -

Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Weightlifting

Power Clean + Jerk

Every 2:00 minutes x 6 Sets

1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

Workout of the Day

"Open 13.4"

7:00 AMRAP

3-6-9-12-15…

Power Clean and Push Jerk

Kipping Knees to Chest

Barbell: Choice on Loads, Suggested at around 60% of 1RM

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep

Secondary Objective: Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning

RPE: 9/10

Mobility

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

5/5 Side Lying Thoracic Rotations

Thursday

Warm-Up Flow

Bodyheat and Mobility (4 min)

2:00 Cardio Choice 

– 

:30 Down Dog to Up Dog Flow 

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups 

6 Tall Muscle Clean

6 Strict Press 

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell) 

5 No Jump Burpees

5 Box Jump  

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Strength

Take 10 minutes

1RM Strict Press

Workout of the Day

"Slippery When Wet"

5 Sets: For Time

3 Wall Walks to 30in from wall

5 Thrusters

10 Burpee Box Step-Up

Rest 1:00 b/t sets

Barbell: Choice, Moderate Unbroken

Box Height: 24/20in

Goal Time Domain: 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch