11/10/24 Friday Workout of the Day
- Aaron Marcelino
- Oct 5, 2024
- 1 min read
Warm-Up
400m Run
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Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
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500m Row
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3 Sets, With Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Muscle Cleans
3 Hang Power Cleans
"Mantis"
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 60/40kg
Goal Time Domain 16:00-20:00
Time Cap: 25:00
Stimulus: Barbell Conditioning / Lactate Threshold
RPE: 8/10
Rx+:
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 70/45kg
Level 1:
3 Rounds for Time
350m Row
10 Hang Power Snatch
300m Run
10 Hang Power Cleans
Load: 20/15kg
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories :
For Quality:
10:00 EMOM
minute 1: 30 second Weighted Sorenson Hold
minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy

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