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05/04/24 Friday Workout of the Day

Aaron Marcelino
Mar 30, 2024
1 min read

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

Weightlifting

Deadlift

Every 3:00 minutes, 5 Sets

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

1 x 2 @ 90%

Percentage is based on your 1-rep max Deadlift

Rest as needed between sets

Conditioning

"Frizzle"

For Time:

21-15-9

Squat Cleans 61/43kg

Ring Dips

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

RX+

For Time:

21-15-9

Squat Cleans 85/55kg

Strict Ring Dips

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

4 Sets, For Quality

8/8 Bulgarian Split Squats

12 Weighted Hip Extensions

:15/:15 Single Leg Sorenson Hold

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