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06/12/23 Wednesday Workout of the Day

Aaron Marcelino
Dec 2, 2023
1 min read

Warm-Up

8:00 minute EMOM

min 1: 40 second Machine Choice

min 2: 12-16 Alternating V-Ups

min 3: 10/10 Single Leg Glute Bridges

min 4: 10Dead-Bugs

Strength

Deadlift (2020 Tempo)

Every 2:00 minutes, 4 Sets

4 Sets x 8 Reps @ 60%+

Rest 2:00 minutes between sets

L2:

Sumo Deadlift (2020 Tempo)

L1:

Dual KB Sumo Deadlift (2020 Tempo)

Gymnastics Skill Work (10min)

Toe to Bar Technique

"Cheat" (Cap 15min)

EMOM, until failure

1+1, 2+2, 3+3, etc..

Toe to Bar

Deadlifts 100/70kg

* Once a round filed drop to previous and continue for the remaining time

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

12:00 minute EMOM

min 1: 15 Weighted Hip Extensions

min 2: 12 Ring Hamstring Curls

min 3: :15GHD Supine Hold

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