28/02/25 Friday Workout of the Day

Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Specific Barbell Prep (6-8 minutes)

1-2 Sets

3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand

—-

1-2 Sets

2 Tall Split Jerks

4 Behind the Neck Press in Split

Jerk Recovery

2 Split Jerks w/5 sec Pause in Catch

–

Then Build to 90% of Starting Load for the Split Jerk for the Day

— 

Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.

"Chickenrat"

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

Barbell: 61/43kg

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)

Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes 

Score for Part A) Time 

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Rx+ : 

70/48kg

Level 2: 

52/34kg

Level 1: 

34/25kg

Box Step-Ups

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss