23/06/25 Monday Workout of the Day

Warm-Up

General Prep

1:30 Bike Easy

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Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Specific Primer

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

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Then Add Loads so the barbell is off the floor

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Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Weightlifting

Clean and Jerk Complex

Every 2:30 x 5 Sets

Clean Pull

Power Clean

Clean Pull

Squat Clean

Split Jerk

Starting @ 75% of Limiter and Increasing to a Max For the Day

Goal: Building to 90%+ of Clean and Jerk for the Day

Stimulus: Speed Strength + Power Development 

Workout of the Day

"Morpheus"

For Load:

15:00 EMOM

Minute 1 - 15/11 Calorie Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day

Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE: 9/10

RX+: 

For Load:

15:00 EMOM

Minute 1 - 18/13 Calorie Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day

Level 2:

For Load:

15:00 EMOM

Minute 1 - 12/9 Calorie Bike

Minute 2 - 2 Squat Clean & Jerk @ 90%

Minute 3 - Rest

% is Based on Heavy of the Complex for the Day

Level 1:

For Load:

15:00 EMOM

Minute 1 - 10/7 Calorie Bike

Minute 2 - 5 Hang Power Clean and Jerk @ Controlled Loads

Minute 3 - Rest

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

5 Sets For Quality

5/5 Rear Foot Elevated Single Leg Deadlift, Moderate

5 GHD Back Extensions w/ 15s Hold Final Rep

Maintain control over the entire back extension, spending ~3 seconds to curl and uncurl the spine each time.