top of page

RISING SUN LOGOS.png

Search

07/06/23 Wednesday Workout of the Day

Aaron Marcelino
Jun 3, 2023
1 min read

Updated: Jun 7, 2023

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

15 Air Squats

10 Alternating V-Ups

:10 second Hollow Hold

8/8 Single Arm Ring Row 2020 Tempo

20Bear Plank Shoulder Taps

Strength

Pause Back Squat (21x1 Tempo)

Every 2:30 for 7:30 (3 Sets)

8 Reps

55-65% of Back Squat

"You Get What You Give"

4x 3:30 AMRAP

16 Dual DB Bench Press 22.5/16kg

12 Toe to Bar

18 Wall Balls 9/6kg

Max Strict Pull-Ups in Remaining Time

*this is a 14:00 Running clock

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

3 Rounds, For Quality

:30 Ring Support Hold (unbroken)

8-10 Straight Arm Banded Lat Pull Downs

20Banded Tricep Push Downs

Recent Posts

15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5 World's Greatest Stretch 10 Down Dog Toe Touch :15/:!5 Single Arm Plank 10 Bear Plank Shoulder Tap

Comments

Post: Blog2_Post

bottom of page