21/03/25 Friday Workout of the day

General Warm-Up (6-8 minutes)

2 Sets: For Quality

200m Run

10 Plate Ground to Overhead @ Warm-Up Loads

15 second Plate Overhead Hold 

8/8 Bodyweight Split Squats 

6 Down Dog Pike Push-Ups

– 

Specific Movement Prep / Barbell Primer (5-7 minutes)

2-3 Sets, Building loads

Pause Jerk Dip

Jerk Dip

1-2 Split Jerk with 2-3 sec pause in the catch and the recovery

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Then get to working weight on the Bar

Weightlifting

Split Jerk

Every 90 seconds x 10 Sets

1 Jerk Dip

1 Split Jerk

5 Sets @ 70%

3 Sets @ 75%

2 Sets @ 80%

% is Based on 1RM Jerk

Record Each Working Weight

Specific Workout Prep

Dial in Lunge Mechanics and Talk through the Overhead Position with the Plate. We are looking for fully locked out arms with tension on the plate and a stable core position as we lunge. Perform 4-6 reps for 2 sets with working loads. 

Then go over Push-Up Mechanics and scales for the day to dial things in. 

–

Rest 2:00 minutes prior to getting into the Workout.

"Half Measures"

3 Rounds for Time

400m Run

25/20 Push-Ups

15m Plate Overhead Walking Lunges

Plate 20/10kg

Time Domain: 10-15 minutes

Time Cap: 15 minutes

• Primary Objective: Complete the workout in 10-15 minutes, maintaining steady pacing across all rounds.

• Secondary Objective: Focus on consistent push-up sets and controlled lunges, avoiding excessive fatigue in shoulders and legs.

Stimulus

• Moderate-intensity, full-body endurance test

• Push-up volume will build fatigue, requiring pacing and proper positioning

• Core stability and shoulder endurance will be tested in overhead lunges

RPE (Rate of Perceived Exertion): 7-8/10

• First round feels manageable, the second round becomes challenging, and the third round requires mental toughness.

Rx+ : 

3 Rounds for Time

400m Run

30/25 Push-Ups

15 Dual Dumbbell Overhead Walking Lunges

Dumbbells: 15/12kg

Level 2: 

3 Rounds for Time

400m Run

20/15 Push-Ups

15m Plate Overhead Walking Lunges

Plate 20/10kg

Level 1: 

3 Rounds for Time

400m Run

20/15 Elevated Push-Ups

15m Plate Overhead Walking Lunges

Plate 10/5kg

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality 

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank