21/04/25 Monday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-6 min)

2:00 Cardio Choice 

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups 

6/6 Single Arm Rotational Ring Rows 

5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans

Specific Prep (10-12min)

Build to 65% on Bench Press

– 

Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70% 

– 

Go Over Rope Climb skill work and go through modifications.

Strength Conditioning

“Without Fail”

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

 Stimulus:

• Pressing endurance (Bench Press)

• Leg stamina & barbell cycling (Hang Squat Cleans)

• Grip & pulling efficiency (Rope Climbs)

RPE: 7-8/10

RX+: 

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Legless Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

Level 2:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

1 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

Level 1:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Power Cleans + 4 Front Squats

2 Pull to Stands

Bench Press @ 65%

Clean Complex: Light to Moderate Loads working on form

Bodybuilding Finisher

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

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Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold