11/11/24 Monday Workout of the Day
- Aaron Marcelino
- Nov 9, 2024
- 1 min read
Warm-Up:
3 Sets, For Quality
20 Plank Shoulder Taps
30/30 second Side Plank
"Goro"
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 GHD Sit-Ups
minute 3: 30m Farmers Carry
minute 4: Rest
Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 32/24kg
Stimulus: Absolute Strength + Midline Conditioning
RPE: 7-8/10
Rx+:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20-25 GHD Sit-Ups
minute 3: 30m Dumbbell Farmers Carry
minute 4: Rest
Dumbbells: 2 x 48/32kg
Level 1:
20:00 AMRAP
minute 1: 8-10 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 30m Farmers Carry
minute 4: Rest
Bench: RPE of 6 Across
Kettlebell Load: 16/8kg
Level 2:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 Weighted Sit-Ups
minute 3: 30m Farmers Carry
minute 4: Rest
Bench: Same as RX
Med Ball: 9/6kg
Kettlebell Load: 24/16kg
PRVN Recovery #2
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
3 Sets, For Quality
15-20 Banded Tricep Extensions
45 second Weighted Plank Hold

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