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03/05/24 Friday Workout of the Day

Aaron Marcelino
Apr 27, 2024
1 min read

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Weightlifting

Every 2:00 minutes, 8 Sets

1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day

Conditioning

"Abracadabra"

10 Rounds for Time

3 Clean-and-Jerks 61/43kg

3 Bar Facing Burpees

Time Domain: 3:00-7:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

12:00 minute EMOM

min 1: 2 Pause Clean Pulls + 2 Clean Pulls

min 2: 5 High Box Jumps

min 3: Rest minute

Clean Pulls @ 90-95% of 1RM

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