top of page

RISING SUN LOGOS.png

Search

04/10/24 Friday Workout of the Day

Aaron Marcelino
Sep 28, 2024
1 min read

Warm-Up

2:00 Cardio Choice

-

1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Weightlifting

12:00 EMOM, Alternating Minutes

minute 1: Hang Power Clean + TnG Power Clean

minute 2: Clean and Jerk

Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

Every 3:00 x 3 Sets

3 Front Squats @ 80-85%

Rest 30 seconds

5 Back Squats @ Same Load

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 :

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy

Recent Posts

21 & 23/04/26 Legends

Tuesday Warm-Up Flow Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch General Warm-Up 2 Sets: For Qua

21 & 24/04/26 Hyrox wk 4/12

Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 4 Rounds (30min Cap) 6 B

24/04/26 Friday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice — 2 Sets: :15 Passive Hang + :15 Active Hang 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20 Hollow Body Hold :20 Arch Hold 10 Ring V-Outs — Then tra

Comments

Post: Blog2_Post

bottom of page