20241023 Workout of the Day - Strength Deload (Power Clean)

Warm Up

2:00 Bike (Keep Intensity - Easy to Moderate)

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
- :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 3x3@50-60%
Focus on clean form, timing, and smooth movement rather than speed or weight.

Superset 1
- Barbell Strict Press 3x6
- Dumbbell Bent Over Rows 3x10
- Alternating Dumbbell Hammer Curls 3x12

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