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Writer's pictureAaron Marcelino

05/10/23 Thursday Workout of the Day

Warm-Up

10:00 minutes, For Quality

200m Run

5 Step-Down Box Jumps


Primer

Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.


Scaling:

Floor Press

Dumbbell Bench Press


Strength

Bench Press

Take 10 minutes to Establish a 5RM


Conditioning

"Polka"

3 Sets, For Time

400m Run

16 Bench Press 60/40 kg

10 Burpee Box Jump Overs 24/20''

Rest 1:00 minute between sets


Recovery / Mobility Protocol

1:00/1:00 1:00 minute Scorpion Stretch


Optional Accessories

3-4 Sets, For Quality:

10-12 Each Leg, Side Plank Clamshell


Rest as needed between sets

Select loads that will allow you to complete each set unbroken


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