29/01/26 Thursday Workout of the Day

Warm-Up Flow

General Prep

3 Sets: For Quality

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

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3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean

Weightlifting Conditioning

“Under Pressure"

For Time:

Every 4:30 x 5 Sets

25/20 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Score = Total Working Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Row in 1:30 / Sets Sub 3:30

Score: Sum Total Interval Time

These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.

Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work

RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set

Secondary Objective: Maintain a consistent row pace without compromising barbell focus

RX+:

For Time:

Every 4:30 x 5 Sets

30/24 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Level 2:

For Time:

Every 4:30 x 5 Sets

20/16 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Level 1:

For Time:

Every 4:30 x 5 Sets

18/14 Calorie Row

Hang Power Clean

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories

3-4 Sets

7 Romanian Deadlifts @ 40-45% of 1RM Deadlift

:20/:20 Single Leg Hip Weighted Thrust Hold @ light loads

7/7 Side Plank Banded Rows