top of page

RISING SUN LOGOS.png

Search

05/06/23 Monday Workout of the Day

Aaron Marcelino
Jun 3, 2023
1 min read

Warm-Up

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

Weightlifting

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 43/30kg

Time Domain: 7:00-11:00

Time Cap: 15:00

Recovery #6

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

4 Sets

10 Behind the Neck Strict Press

6/6 Dual KB Front Rack Step-Up

20KB Gorilla Rows(10/10)

Recent Posts

17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run — 20 Line Hops (Forward and Back) 20 Line Hops (Lateral) :30 Down Dog Calf Gas Pedals 20 Glute Bridges :20/:20 Single Leg Glute Bridge Hold Sp

20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10 Banded Pull throughs 12 Banded Pull Aparts 5/5 Dumbbell Windmills 20 Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

Comments

Post: Blog2_Post

bottom of page