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11/08/23 Friday Workout of the Day

Aaron Marcelino
Aug 5, 2023
1 min read

Warm-Up: 8:00 minutes

2-3 Sets

1:00 Echo Bike

15 Banded Goodmornings

8 Walking Inchworm to Hollow Body (1sec pause)

:30 second Scapular Pull-ups

Weightlifting + Gymnastics (20:00 Clock)

5 Sets

Muscle Snatch + Snatch Balance + High Hang Snatch

6 Ring Kip Swings

*increase load on the barbell on each set

into..

5 Sets

3 Squat Snatch

3 (Ring Muscle-Up Linking Drill + Low Ring Transition)

*increasing loads on the barbell to 75% of 1RM Snatch

"Amanda"

For Time

9-7-5

Ring Muscle-Ups

Squat Snatch 60/40kg

5:00-10:00 minutes

15:00 minute Time Cap

Recovery / Mobility

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility

Optional Accessories

3-4 Sets : For Quality

10 Feet Elevated Ring Rows

10 Reverse Bicep Curls

5 Tempo Strict Bar Dips (4211 Tempo)

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