15/09/23 Friday Workout of the Day
- Aaron Marcelino
- Sep 9, 2023
- 1 min read
Warm-Up: 8:00-10:00 minutes
2 Sets, For Quality:
60 Second Machine of Choice (Easy pace)
10/10 Single Arm Dumbbell High Pulls, Light Load
10/10 Single Leg Dumbbell RDLs, Light Load
10/10 Single Leg Glute Bridges
:30/30 SecondBanded Front Rack Stretch
Weightlifting / Strength
Every 4:00 minutes, 4 Sets
Complete
1 "Clean and Jerk Complex"
5 Weighted Strict Pull-Ups
"Clean and Jerk Complex"
Power Clean
1 Floating Squat Clean
2 Split Jerks
(unbroken)
"Mojo Dojo Casa House"
3 Rounds for Time
25 Wall Balls 9/6kg
15/10 Calorie Echo Bike
10 Bar Muscle-Ups/20 Kipping Pull-Ups/20 Ring Rows
Time Cap: 15:00 minutes
Goal: 8:00-12:00 minutes
Recovery / Mobility Protocol
1:00 minute Seated Chest Stretch
2:00 minute Saddle Pose
1:00 minute Seated Forward Fold
1:00 / 1:00 minuteCouch Stretch
Optional Accessories
Part A)
3 Sets, For Quality:
10 Second Top of Pull-up Hold
Straight into
20 Second Active Hang Hold
Rest as needed between sets
Level 3: As prescribed
Level 2/1: With Green or Red band
Part B)
3 Sets, For Quality
8-10 Reverse Nordic Curls

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