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Writer's pictureAaron Marcelino

13/03/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality


Strength

Bench Press


Every 2:00 minutes, 5 Sets

1 x 5 @ 72%

1 x 5 @ 75%

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%


Percentage is based on your 1-rep max Bench Press


Conditioning

"Breaking Dawn"


[For Time]

21-15-9

Toe to Bar

Shoulder to Overhead 50/35kg

Wall Balls 9/6kg


Rest 2:00 minutes


15-12-9

Toe to Bar

Shoulder to Overhead 60/45kg

Wall Balls 9/6kg


Score = Total Time including rest


Time Domain: 13:00-18:00 minutes

Time Cap: 18:00 minutes


PRVN Recovery #2


Optional Accessories

3-4 Sets, For Quality

30m Kettlebell Farmers Walk @ Challenging Load

5 Strict Ring Dips @ 31x1 Tempo

30 second Ring Row Hold

Rest as needed


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