28/08/24 Wednesday Workout of the Day

Warm-Up:

Part A)

6:00 minutes, For Quality

60 second Machine Choice

10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)

10 Dead-Bug Heel Taps

(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Part B) 6:00 minutes

Barbell Technique Primer

Tall Clean

Hang Clean

Front Squat

Tall Jerk

Jerk Balance

Clean & Jerk Complex

For Load:

Every 3:00 minutes x 5 Sets

3 Hang Squat Cleans + 1 Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

"Doppio"

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: 61/43kg

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Level 1:

10 Rounds

5 Hang Power Clean and Push Jerk

3 Burpees

Load: 20/15kg

Level 2:

Load: 52/34kg

Rx+: 

As prescribed

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

1:00 Saddle Pose

Optional Accessories

For Quality

3 Sets:

:30 second Wall Sit

10 Goblet Cyclist Squat 3030

:15 second Max Effort Jumping Air Squat

Rest 2:00 b/t sets

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension