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12/4/23 Wednesday Workout of the Day

Aaron Marcelino
Apr 8, 2023
1 min read

Warm Up

3 Sets, For Quality

1:00 minute Machine of Choice (Easy pace)

8/8 Half Kneeling Single Arm Bottom-Up Kettlebell Presses

8 Kettlebell Goblet Cossack Squats

8/8Single Arm, Single Leg, Kettlebell RDLs

Strength: Deadstop Deadlift (Heavy Session)

6 Reps @ 70%

6 Reps @ 70%

4 Reps @ 75%

4 Reps @ 75%+

4 Reps @ 80%

Rest 2:00-3:00 b/s

Strength Conditioning

“Sea Bass”

Every 2:30 minutes, 5 Sets:

3 Strict Press @ 80% of 1RM

+

15 Wall Balls @ 9/6kg

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

5 Sets, For Quality:

10 GHD Back Extensions

10 Ring Hamstring Curls

:30 secondDual KB OH Hold

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