02/09/24 Monday Workout of the Day
- Aaron Marcelino
- Aug 31, 2024
- 1 min read
Warm-Up:
2 Sets, Rotating Stations (5:00)
30 seconds @ Each Station
15 seconds Transition between
- Jump Rope
Barbell Primer (Coach Led)
3-4 Sets
High Hang High Pull + High Hang Muscle Snatch + Overhead Squat
Hang Snatch High Pull + Hang Power Snatch + Overhead Squat
Low Hang Squat Snatch + Snatch Balance
Then ...
Hit the 3 Pos Snatch with Light Loads as written and start working up to prescribed starting weight
Weightlifting
Every 2:00 x 5 Sets
3 Position Squat Snatch
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
*High Hang, Low Hang, Floor
"Commodus"
For Time
12-9-7 Devils Press
*75 Double Unders
Load: 22.5/15kg
Goal: 6:00-8:00
Time Cap: 12:00
Stimulus: Sprint Couplet / Interference
RPE: 8/10
Rx+:
For Time
15-12-9 Devils Press
*100 Double Unders
Load: 22.5/15kg
Level 2:
Load: 15/12kg
*50 Double Unders
Level 1:
For Time
9-7-5 Devils Press
*100 Single Unders
Load: 22.5/15kg
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
For Quality:
6 Sets
:15 Parallette L-Sit
6/6 Single Leg Hip Thrusts, Moderate Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts.

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