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22/5/23 Monday Workout of the Day

Warm Up:

3 Sets, For Quality

5 Pause Overhead Squats (1sec)


Weightlifting

Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats

Station 2: 5 Front Squats

Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel


Primer (7min)

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Front Squat

3 Hang Power Clean

3 Thruster


Add weight to starting load


5 Tng Power Cleans

5 Thrusters


Add Weight


3 Tng Power Cleans

3 Thrusters


Add Weight


1 Power Clean

1 Thruster


Strict Bar and Get Ready for the Workout


“Smoke on the Water”

For Time

21-18-15

Power Clean

Thruster

Load: 40/30kg


Rest 1:00 minute


15-12-9

Power Clean

Thruster

Load: 50/35kg


Rest 1:00 minute


9-6-3

Power Clean

Thruster

Load: 60/40kg


Time Domain: 13:00-17:00

Time Cap: 20:00


Recovery

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

4 Sets, For Quality

5/5 Single Arm Dumbbell Bench Rows, Heavy Load

Rest as needed between sets


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