28/07/25 Monday Workout of the Day

Warm-Up

Mobility and Bodyheat

2:00 Cardio Choice

-

10/10 sec Hand to Hang Wrist Rotations

:15/:15 sec Overhead Lat and Tricep Stretch

:30 sec 90/90 Hip Switch Rotations

General Prep

2 Sets:

6 Tall Muscle Cleans

10/10 Behind the Neck Elbow Punch Throughs

8 Quarter Squat Reactive Jumps

8 Barbell Good Mornings

6 Front Squats

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep and Barbell Primer

2 Sets w/empty barbell

3 Hang Muscle Cleans

3 Tall Squat Cleans

3 Hang Squat Cleans

--

Add Loads

--

3 Slow Pull Squat Clean

3 Squat Clean

--

Get to Working Loads

Weightlifting

Squat Clean

Every 90 seconds x 10 Sets

Sets 1-5: 2 Squat Cleans @ 75%

(Touch & Go)

Sets 6-10: 1 Squat Clean @ 80-90%

% is Based on 1RM Squat Clean

Workout of the Day

“Wax On, Wax Off”

For Time:

20-15-10-15-10-5

Front Squat

Pull-Ups

Barbell: 45/30kg

Stimulus and Objectives:

Time Cap: 14:00

Goal: 7:00 - 11:00

Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently

Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.

RX+: 

For Time:

20-15-10-15-10-5

Front Squat

Chest to Bar Pull-Ups

Barbell: 50/35kg

Level 2:

For Time:

16-12-8-12-8-4

Front Squat

Pull-Ups

Barbell: 35/25kg

Level 1:

For Time:

16-12-8-12-8-4

Front Squat

Jumping Pull-Ups

Barbell: 30/20kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

15 Bent Over Barbell Rows