25/01/24 Thursday Workout of the Day

Warm-Up

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

"Barbell Complex"

3 High Hang Muscle Clean

3 Hang Power Clean

3 Front Squat

3 Push Press

3 Split Jerk

Each round decrease by 1 rep on each movement and add a little load

Weightlifting

Power Clean + Squat Clean + Jerk

Every 90 seconds, 10 Sets 

Sets 1-4: 2+1+1 @ 60-70% 

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

Conditioning

"The Rookie"

15:00 minute EMOM, Alternating Movements

minute 1: 6 Thrusters, starting @ 43/25kg

minute 2: 4 Wall Walks

minute 3: Rest

Ideally we are increasing the load on Thrusters each round. Goal is to increase by 2.5/5kgs each set. We can increase by more or stay at 43/25kg

Score = Cumulative Load

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories 

3 Sets, For Quality

5-7 Parallel Bar Dips @ 42x1 Tempo

15-20 second Ring Support Hold

Rest 1:00 minute

10 Behind the Neck Strict Press @ 20x1 Tempo

15-20 second Barbell Overhead Hold

Rest 2:00 minutes