28/05/25 Wednesday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility

20/20 Line Hops (Medial + Lateral)

10/10 Quadruped Thoracic Rotations

:30 Puppy Dog Pose

:20/:20 Samson Stretch

General Prep

1-2 Sets: For Quality

:30 Jump Rope Practice

10 Barbell Upright Rows

10 Barbell Strict Press

10 Deep Lunge Mountain Climbers

Specific Prep (Barbell in the Rack)

2 Sets: For Quality

3 Jerk Dip Drives

2 Push Jerks (1 sec Pause in the Catch)

1 Split Jerk (1 sec Pause in the Catch)

*Goal here is priming positions for the overhead complex

Weightlifting

Push Jerk + Split Jerk

10:00 EMOM

1+1 @ 65%+

Workout of the Day

"Hypnotize"

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 61/43kg

Goal: 8+ Reps / Set

Stimulus: Upper Body Density /Hip Extension Bias

RPE: 8/10

Primary Objective: Complete the Double Unders and Shoulder to Overhead in under 1:10

Secondary Objective: Unbroken Movements across

RX+: 

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 70/48kg

Level 2:

For Reps:

5 Sets:

1:30 AMRAP

35 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 52/34kg

Level 1:

For Reps:

5 Sets:

1:30 AMRAP

70 Single Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 34/25kg

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

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit