20241113 Workout of the Day - Strength - Weightlifting

Warm Up

2:00 Bike (Increase intensity every :30 seconds)

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 Complex - 3x(1-1-1) Build to Moderate Weight
Complex is Power Clean - Clean - Jerk

- Barbell Push Press 4x3@80%

Superset 1
1: Dumbbell Reverse Flys 4x10
1: Weighted Plank 4x1:00

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