Mr Javorek (Daily Workouts – 100126)
Before Getting Started
10/01/26
Mr Javorek
| 1 | Javorek Complex | 3 x 3 each |
| 2A | Front Squat | 5 @ 55% |
| 4 @ 65% | ||
| 4 @ 70% | ||
| 3 @ 75% | ||
| 3 @ 80% | ||
| 2B | Medicine Ball Slam | 4 x 8 |
| 3A | DB Lunge | 4 x 5e |
| 3B | Single Leg RDL | 4 x 5e |
| 4A | Oblique Crunch | 3 x 10 |
| 4B | Glute Bridge | 3 x 15 |
| 4C | Calf Raise | 3 x 20 |
Coach’s Notes
First, we’re starting off with a barbell complex – the Javorek Complex – something I do with athletes to start lifts almost every day and something quite honestly we should probably be doing a lot more of in the Daily Workouts.
It’s five different movements – Upright Row, Clean Grip Muscle Snatch, Squat to Press, RDL and Bent Over Row – all done back to back to back.
Start light with the first set… just the bar is perfectly fine. Then, if you want to add a little weight for the second and/or third set, you have that option.
After that we’re working up to some moderately heavy Front Squats… nothing we shouldn’t be able to handle.
Finally, we’ve got our usual single leg work, posterior chain and plenty of core.
