26/07/24 Friday Workout of the Day

Warm-Up

3:00 Cardio Choice

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting

Every 2:00 x 6 Sets

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%

Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%

Set 4: 1 Split Jerk @ 88%

Set 5: 1 Split Jerk @ 88%

Set 6: 1 Split Jerk @ 88%

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

"Scrappy"

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 85/55kg

RPE: 7/10

RX+: 

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 90/60kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

For Quality:

4 Sets

15 Banded Hip Thrust

5/5 Rear Foot Elevated Single Leg Deadlift, Moderate Load

5/5 Crossover Box Step Ups, Light Load

Pick a height for the crossover box step up that puts you 4-6 inches ABOVE parallel, and focus on engaging the glute & posterior hip on the working leg.