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24/07/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

500/450m Row @ Easy Pace

--

2 Sets: For Quality


Specific Prep

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

--

3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

-

Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex


Strength

Pause Front Squat + Front Squat

Every 3:00 x 5 Sets

Set 1: 1+4 @ 75%

Set 2: 1+4 @ 75%

Set 3: 1+3 @ 80%

Set 4: 1+3 @ 80%

Set 5: 1+1 @ 85%


Pause :01 on the Pause Front Squat

*After Each Set Complete 3 High Stick Jump Overs


Workout of the Day

"Left Side, Strong Side"


For Time

9-7-5

Squat Clean

*500/450m Row


Load: 84/57kg


*500/450m Row Finishes Each Set


Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity

RPE: 8.5/10


RX+: 

For Time

9-7-5

Squat Clean

*500/450m Row


9s @ 84/57kg

7s @ 93/68kg

5s @ 102/70kg


Level 2:

Load: 70/48


Level 1:

For Time

9-7-5

Hang Power Cleans

Front Squats

*400/350m Row


Load: 43/30kg


Mobility

PRVN Recovery #8


Optional Accessories

3-4 Sets For Quality

 
 
 

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