05/05/23 Friday Workout of the Day
- Aaron Marcelino
- Apr 29, 2023
- 1 min read
Warm Up:
2 Sets, For Quality:
90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)
10 Barbell Cossack Squats, 20/15kg
10 Barbell Behind The Neck Strict Presses, 20/15kg
*When working through the Banded Glute Marches, focus on keeping your Hips as Square as possible and moving slow
Strength
Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Strict Press w/3 second lower
1 Deadstop Strict Press
1 Strict Press
**From the Floor**
"Lyon"
5 Rounds for Time
7 Squat Cleans 75/50kg
7 Shoulder-to-Overheads 75/50kg
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
Goal: 1:30-2:00 / Set
Time Domain: 16:00-20:00
Time Cap: 20:00
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
5 Sets
6-8 Dual KB Z-Press
+
Max Wall Facing Handstand Hold
Rest 2:00+ minutes between sets

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