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01/03/24 Friday Workout of the Day

Aaron Marcelino
Feb 24, 2024
1 min read

Updated: Feb 26, 2024

Warm-Up

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

Weightlifting

Every 2:00 minutes, 5 Sets

2 Hang Squat Snatch

Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day

Conditioning

"Discord"

5 Rounds for Time:

15 Toes to Bar

12 Overhead Squats 43/30kg

9/7 Calorie Echo Bike

Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets, For Quality:

6-8 Romanian Deadlifts, Load : Choice

6-8 Single KB Front Rack RNT Split Squats Each Leg, Load: Choice

25 Barbell Good Mornings, 20/15 kg

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