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28/07/25 Monday Workout of the Day

Warm-Up

Mobility and Bodyheat

2:00 Cardio Choice

-


General Prep

2 Sets:

6 Tall Muscle Cleans

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 Hang Squat Cleans

--

Add Loads

--

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 Couch Stretch


Optional Accessories

3 Sets: For Quality

 
 
 

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