Daily training
2025-12-11
Warm-up & Mobility 15 min
A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute
B) FLEXIBILITY
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
0:30 Banded Front Rack Stretch (R)
0:30 Banded Front Rack Stretch (L)
C) MOTOR CONTROL
0:30 T-Spine Sweeps (R)
0:30 T-Spine Sweeps (L)
1:00 90/90 Hip Rotations
D) STABILITY
1:00 Kettlebell Windmills (R)
1:00 Kettlebell Windmills (L)
1:00 Tempo Cossack Squats & Twist
Power Clean [PART A]8 min
On the Minute x 8:
1 Power Clean (Building in Weight)
- Rest 4:00 Before Starting Metcon
- Score: Heaviest Load
Stimulus
- Build to a heavy single rep as long as you can keep good form and technique.
- This piece is meant to prime your body for the following conditioning piece and help establish what weight you will use in it.
- Be prepared to start your metcon 4 minutes after building to a heavy single.
- Fitness Attribute Improved: Explosive Power
Strategy
TECHNIQUE CUES:
- Feet hip-width apart and grip shoulder-width apart.
- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
- Keep your arms flexed and locked out through extension.
- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.
Substitutions
POWER CLEAN
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts
Movement prep
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Power Cleans at a Light Weight
3 Power Cleans at a Moderate Weight
Begin Build
"Raise Up" [PART B]18 min
18:00 AMRAP:
1-2-3... Power Cleans (70% of Part A)
6 Box Jumps (30"/24")
10/8 Calorie Echo Bike
Score: Rounds + Reps
Stimulus
- Overview: Start this workout 4 minutes after building to a heavy power clean in Part A. The box jumps and bike will start to play a factor in your fatigue levels, making the ascending power cleans a test of strength endurance and barbell cycling efficiency.
- Power Cleans: The reps increase by 1 rep every round. Use 70% of your heaviest single established in Part A. This should be a weight you can complete in steady singles.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy (70%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 8-10 Rounds
Strategy
- Aim for steady pacing and short transitions. Work at a pace that allows you to stay moving continuously.
- Power Cleans: Steady, quick singles will likely be your best bet here.
- Bike: Aim for a smooth, strong pace (RPE 6-7) that you can hold throughout and allows you to get right back to the barbell.
Substitutions
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Sub Dumbbells
- Deadlifts
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 12 Squat Jumps
- 12 Jumping Lunges
- Alternating Single-Leg Squats
- 12 Reverse Lunges
- Broad Jumps
10/8 CALORIE ECHO BIKE
- 1:00 Time Cap
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
Movement prep
2 Rounds:
2 Power Cleans
3 Box Jumps
5 Calorie Bike