29/11/24 Friday 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

*Work a few rotations through here building light loads before ultimately going to the floor and building towards 70% on the Barbell.

Weightlifting

Clean & Jerk Complex

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

"Grettel"

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

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 :

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 - Plank on Low Rings, Add Load if Able

Station 2 - Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!