20241016 Workout of the Day - Strength (Power Clean Complex)

Warm Up

2:00 Bike (Every 30 seconds increase intensity)

2 sets
- 10 Banded Pull Aparts
- 10 Banded Pass Throughs
- 10 Banded Good Mornings
- 10 Banded X-Walks
- 8 Push Up to Pike

Movement Prep 1
- :10 Barbell Clean Start Position Hold
- 5 Barbell Clean Pull
- 5 Barbell High Pull
- 10 Elbow Rotations
- 5 Barbell Front Squats
- 5 Barbell Strict Press
- 5 Barbell Push Press
- 5 Barbell Push Jerk

Strength Work

Barbell Power Clean Complex
- Clean Pull - Power Clean - Push Jerk 5x3(1-1-1)
Build to a moderate weight for the complex

Superset 1
- Barbell Strict Press 4x5
- Single Arm Dumbbell Row 4x10

Accessory Work

3 sets
- 12 Dumbbell Lateral Raises
- 10 Dumbbell Front Raises
- 8 Dumbbell Tricep Kick Backs

Cool Down

2-3 sets
- Shoulder Stretch :30 seconds each side
- Triceps Stretch :30 seconds each side
- Standing Lat Stretch :30 seconds each side
- Biceps Stretch :30 seconds each side
- Foam Roll Upper Back 1:00

- Seated Deep Breathing 2:00