23/04/25 Wednesday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Weightlifting

Snatch Complex

Every 2:00 x 5 Sets

Squat Snatch

Hang Squat Snatch

Squat Snatch

1 Set @ 75%

2 Sets @ 80%

1 Set @ 85%

1 Set @ 85%+

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Level 2:

Every 2:00 x 5 Sets

Squat Snatch

Hang Squat Snatch

Squat Snatch

Starting @ 70% and building to a heavy for the day

Level 1:

Every 2:00 x 5 Sets

3 Hang Power Snatch

3 Overhead Squats

*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes 

Working positions and keeping things light, build awareness around hip extension, bar path, and overhead strength + stability

Strength

Back Squat

Back Squat

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 80%

Set 2: 3 Reps @ 85%

Set 3: 1 Rep @ 90%

Set 4: 5 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 95%

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell 

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold