September 30, 2026
Daily Session — September 30, 2026
Warm-Up
3:00 Easy Row or Bike (build to moderate pace in the last 30 seconds) 2 Rounds: 10 Scap Pull-Ups or Banded Shoulder Dislocates 10 Air Squats 8 Hip Bridges 10 Leg Swings (each side) :20 Active Hang from Bar Then: 2 Rounds: 8 Hanging Knee Raises 5 Kipping Swings 5 Hollow Rocks Then, with an Empty Barbell: 5 Deadlifts 5 High Pulls 5 Hang Power Cleans 5 Power Cleans Build to Working Weight: 3 Power Cleans at 50% 3 Power Cleans at 75% Finish: :30 Row at Race Pace :30 Easy 5 Toes-to-Bar (or Knee Raises)
Coach's note: Dial in your clean setup and a tight kip swing now. Sprint-style work rewards crisp reps from the very first round.
Redline Rounds
4 Sets: AMRAP 3, Rest 1:00 6 Power Cleans (135/95 lb) 8 Toes-to-Bar 10/8 Calorie Row Score = total rounds + reps across all 4 sets
Coach's note: Treat each 3-minute AMRAP as its own race, but don't sprint round one or you'll pay for it in set three. Hit the power cleans in unbroken sets of 6, break toes-to-bar early (4+4) before grip fades, and use the 1:00 rest to shake out your hands and breathe through your nose.
Cool-Down
3:00 Easy Row or Bike Then: 1:00 Couch Stretch (each side) 1:00 Doorway Lat Stretch (each side) 1:00 Forearm and Wrist Stretch (flexor and extensor) 1:00 Pigeon Stretch (each side) 1:00 Child's Pose with Reach :30 Passive Hang from Bar 1:00 Supine Hamstring Stretch (each side)
Coach's note: Spend extra time on your forearms, lats, and hip flexors. Those take the most beating from cleans, toes-to-bar, and rowing.
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