Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Glute Bridge Band Pull Aparts
20 Bear Plank Shoulder Taps
5/5 Single Leg Kettlebell Clean

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Clean High Pull
– Muscle Clean
– Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Low Hang Power Clean
– Power Clean

Then Complex @ Real Speed, Building to Starting Loads

“Hector”18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo (3 seconds decent, 1 second pause at bottom, explode up, hold one second before your next rep)

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

No scaling

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

PRVN Recovery #6 1:00/1:00 Scorpion Stretch 1:00/1:00 Couch Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00/1:00 Single Leg Forward Fold 1:00 Child’s Pose

Optional Accessories4-5 Sets, For Quality 8 Barbell Bent Over Row 21×1 Tempo 4-6 Strict Dips @ 42×1 Tempo Loads: Choice Tempo Prescription:First Number = Eccentric Portion of the LiftSecond Number = Change of Direction or Pause between Eccentric and ConcentricThird Number = ConcentricFourth Number = Change of Direction or Pause Between Concentric and Eccentric