24/02/25 Monday Workout of the Day

General Warm-Up (3-5 minutes)

2 Sets: For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)

2 Sets: For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

Barbell Primer (3-5 minutes)

Empty Barbell 

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

– 

Add Loads, so that bars are off the Floor

– 

2 Sets

1 Pause Power Clean

1 Slow Power Clean

1 Power Clean

–

Get to Working Loads on the Barbell (5 minutes)

Weightlifting

Power Clean

Every 3:00 x 4 Sets

1.1.1.1 @ 80-90%

*Rest 10-15s b/t reps

% is Based on 1RM Power Clean

Record Working Weight

"Piggyback"

For Reps:

14:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

Dumbbells: 22.5/15kg

Goal: 6-9 Rounds

Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet

RPE: 8/10

Level 2: 

For Reps:

14:00 AMRAP

10 Dual Dumbbell Power Cleans

14 Push Ups

20 Air Squats

Dumbbells: 15/12.5kg

Level 1: 

For Reps:

14:00 AMRAP

8 Dual Dumbbell Hang Power Cleans

10 Push Ups

15 Air Squats

Dumbbells: 12.5/7.5kg

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

For Quality:

5 Rounds:

:20 second GHD Supine Hold (Arms Extended)

1:00 Weighted Plank (Hands)

-rest as needed to remain unbroken-

The goal here is a longer static hold focusing both posterior and then anterior. If you can't go unbroken on the chinese plank, modify time slightly to a challenging unbroken set.