12 & 14/08/24 Weightlifting

Aaron Marcelino
Aug 10, 2024
1 min read

Monday

Hang Squat Clean

1RM

Push Jerk (from Rack)

1RM

OH Squat

2x6 40,50

2x4 60,70

2x2 80

Wednesday

Back rack Lunge

1x8 40,50

2x6 60,70

2x4 80,90

Bench Press

1x8 40,50

2x6 60,70

2x4 80,90

Accessories

For quality

3x6 of below

2DB Angel Press

DB Tricept Ext (Bent)

DB Skull Crusher (Floor)

Banded Hamstring Curl

Recent Posts

See All

17/04/26 Friday Workout of the Day

Warm-Up Flow General Prep 400m Run - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World's Greatest Stretch :15 Extended Plank Reverse Bridge :15 Ho

17/04/26 Toning

Warm-Up 5min rower - 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Strength / Tone Roman

14 & 17/04/26 Hyrox wk 3/12

Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 3 Rounds (30min Cap) 6 B

Comments

Post: Blog2_Post