02/12/24 Monday Workout of the Day
- Aaron Marcelino
- Nov 30, 2024
- 1 min read
Warm-Up:
2:00 Cardio Choice
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3 Sets
:30 second Jump Rope Practice
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
10 Barbell Strict Press
Strength
Take 15:00 to Establish
3RM Deadlift
"Happy"
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 61/43kg
Goal: 6:00-9:00 minutes
Time Cap: 12:00
Stimulus: Barbell Cycling
RPE: 8/10
Rx+:
4 Rounds for Time
72 Unbroken Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 70/48kg
Level 1:
4 Rounds for Time
90 Single Unders
18 Romanian Deadlifts
12 Shoulder to Overhead
Load: 20/15kg
Level 2:
4 Rounds for Time
36 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 43/30kg
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
For Quality:
5 Sets
10 Pendlay Rows, Moderate Load
20 GHD Reverse Hypers, Light Load
For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.

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