Wednesday 08/12/26

Aug 11
1 min read

Warm-Up — 10 Minutes

2 rounds

250m row

10 empty-bar good mornings

8 front-rack elbow rotations

6 muscle cleans

6 strict presses

Technique Complex

2 light rounds:

3 Clean High Pulls

3 Power Cleans

3 Front Squats

3 Push Jerks

Lift — Complex

Every 2:30 × 4 sets

Complete:

2 Power Cleans

→ 2 Front Squats

→ 2 Push Jerks

Build gradually.

The entire complex should look smooth before weight increases.

Supporting Accessories — 3 Sets

10 Chest-Supported DB Rows

8 Box Jumps

“Ten Down”

10 → 1 Descending Ladder

KB Sumo High Pull

Burpee Broad Jump

After last round, 100m run

Cap: 16 minutes

This should start controlled and get progressively faster.

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Wednesday 08/12/26

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everlong fitness

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everlong
fitness