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08/11/23 Wednesday Workout of the Day

Aaron Marcelino
Nov 4, 2023
1 min read

Warm-Up

3 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20Plank Shoulder Taps

Strength

Every 90 seconds, 6 Sets

6 Bench Press

Starting @ 65% and increasing every 2 sets

*Ideal loading would look something like this

2 sets of 6 reps @ 65%

2 Sets of 6 reps @ 70%

2 sets of 6 reps @ 75%

Strength Conditioning

"Maxwell"

20:00 minute EMOM

min 1: 10 Dual DB Step-Overs 22.5/15kg

min 2: 10/7 Strict Ring Dips or Box Dips

min 3: 10 Dual DB Hang Clean and Jerk 22.5/15kg

min 4: 10Inverted Rows

PRVN 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

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Banded Tricep Pressdowns

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s

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