27/10/23 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

1:00 Cardio Choice

8 Bootstrap Squats + Deep Squat Thoracic Rotations

10 Barbell Goodmornings

10 Bradford Z-Press with Lock-Out

5 Burpee Broad Jumps

Barbell Primer

Build weight over 3-4 sets before starting clock to get to a heavy

Slow Pull Power Clean

Front Squat

Squat Clean

Split Jerk w/5sec Pause in Catch

Weightlifting

Every 2:00 minutes, 6 Sets

Power Clean + Squat Clean + Split Jerk

Starting @ 60% of Clean and Jerk

*Not TnG, can reset before the squat clean

L2:

Power Clean + Front Squat + Split Jerk

L1:

Hang Power Clean + Front Squat + Split Jerk

"Renegade"

For Time

5-7-9

Clean and Jerks 60/45kg

Bar Facing Burpees

Rest 2:00

9-7-5

Clean and Jerks 60/45kg

Bar Facing Burpees

Goal: Sub 3:00/Set, 7:00-9:00, including rest

Cap: 5:00/Set, 12:00 Running Time

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

Part A)

3 Sets, For Load

3/3 SA DB Clean and Jerk

6 Alt DB Snatch

Rest as needed between exercises

Part B)

3 Sets, For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15/:15 Single Leg GHD Hip Extension

Rest as needed between exercises