09/07/24 Tuesday Workout of the Day
- Aaron Marcelino
- Jul 6, 2024
- 2 min read
Warm-Up:
3 Sets, Increasing Intensity
:30 Echo Bike
10 Barbell Good Mornings
-
2 Sets
-
3 Sets
1 Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
Split Jerk
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
*For the pause split jerk, hold the dip and catch for 1 second each.
*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight
"Quailman"
9:00 EMOM
min 1: 18/13 Calorie Echo Bike
min 2: Max Clean and Jerk 61/43kg
min 3: Rest
RPE: 8/10
PRVN Reset
8:00 EMOM, For Completion
Minute 1: :45 Elevated Prayer Stretch
Minute 2: :25/:25 Banded Front Rack Stretch
Minute 3: 90/90 Stretch , (Right Side)
Minute 4: 90/90 Stretch (Left Side)
Optional Accessories
For Quality:
16:00 EMOM
Minute 1 - 8 Tempo Dual Dumbbell Bench Press, Moderate Load
Minute 2 - 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load
Minute 3 - 10 Floor Barbell Skullcrushers
Minute 4 - 10 Reverse Grip Barbell Curls
The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.

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