24/07/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

500/450m Row @ Easy Pace

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2 Sets: For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

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

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3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

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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

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

3-4 Sets For Quality

6/6 Goblet Crossover Step-Ups

12 Ring Hamstring Curls

1:00 Glute Bridge Hold (With Belly Breathing)