14/12/24 Saturday Workout of the Day
- Aaron Marcelino
- Dec 7, 2024
- 1 min read
Updated: Dec 13, 2024
Warm-Up
:45/:45 Pigeon Pose
12 Alternating Scorpion Stretch
12 Alternating Iron Cross Stretch
-Then-
12:00 EMOM
minute 1: Cardio Choice
minute 2: 16 Alternating Box Step-Ups
minute 3: :15 second Dead-Hang + :15 second Active Hang
minute 4: 10 Barbell Romanian Deadlifts (31x1)
Tempo:
3 = Eccentric / Lowering Barbell
1 = Pause at 2in below Knee
x = Fast Up
1 = Pause at the Hip
"Roy" (Partner Workout)
10 rounds for time of:
15 Deadlifts
20 Box jumps
25 Pull-ups
Barbell: 102/70kg
Box: 24/20 in
Goal: 18:00-22:00
Time Cap: 30:00
Stimulus: Posterior Chain / Pulling
RPE: 8/10
*With partner complete 10 rounds workload can be split anyway
Mobility
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

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