26/02/25 Wednesday Workout of the Day

General Warm-Up: (6-8 minutes)

2:00 Cardio Choice

—

20 seconds, Each Movement

-Alternating Arm Swings 

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Barbell Prep and Primer (8-10 minutes)

With Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push-Press

3 Overhead Squat

3 Hang Power Snatch

3 Hang Squat Snatch

–

Add Loads so that the barbell is off the floor

–

2 Sets: With Light Loads

1 Pause Snatch (2 sec @ the Knee)

1 Slow Pull Snatch

1 Snatch

– 

Build to Starting Weights

Weightlifting

Every 90 seconds x 10 Sets

1 Squat Snatch @ 70%+

Strength

Back Squat

Every 3:00 minutes x 3 Sets

3 Reps @ 85-90%

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Level 1:

Snatch

Every 90 seconds x 10 sets

3 Hang Power Snatch + 3 Overhead Squats

Back Squat: 

Every 3:00 x 3 Sets 

4-6 Reps @ Moderate Loads

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)

Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.