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21/04/25 Monday Workout of the Day

Warm-Up Flow


Body Heat + Mobility (4-6 min)

2:00 Cardio Choice 

:20/:20 Samson Lunge


General Prep (4-6 min)  

2 Sets: For Quality

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

--

Part B)

3 Sets


Mobility


PRVN Recovery #7

1:00/1:00 Couch Stretch

 
 
 

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