27/03/25 Thursday Workout of the Day

Warm-Up (10 minutes)

2:00 Cardio Choice

10 PVC Pipe Around the Worlds

:15/:15 second Standing PVC Pipe Prayer Stretch

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2 Sets: For Quality

5/5 Single Arm Dumbbell Snatch

5/5 Single Arm Dumbbell Strict Press

10 Hollow Rocks

10 Arch Rocks

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Specific Barbell Prep (5-7 minutes)

2 Sets: Empty Barbell

3 Hang Muscle Snatch

3 Hang Power Snatch

5 Strict Press

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3 Sets: Building Loads

1.1.1 Power Snatch, building to 70% 

3-5 Strict Press, building to 70%

"Dozer"

24:00 EMOM

minute 1: 1.1.1 Power Snatch

minute 2: *Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

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- Power Snatch @ 70%+ of 1RM Power Snatch

- Weighted Sit-Ups: 12.5/7.5kg

- Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

Rx+:

Weighted GHD Sit-Ups @ 9/6kg

Level 2:

As prescribed

Level 1:

24:00 EMOM

minute 1: 3-5 Hang Power Snatch

minute 2: *Strict Press

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

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- Hang Power Snatch @ 60%+ of 1RM 

- Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Optional Accessories

3-4 Sets: For Quality

:20 second Dual Kettlebell Overhead Hold

:30/:30 second Paloff Press Hold

:40 second Weighted Plank

Rest as needed b/t sets and exercises