15/11/23 Wednesday Workout of the Day
- Aaron Marcelino
- Nov 11, 2023
- 1 min read
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
8 Russian KBS
:30 second Wall Supported Handstand Hold
Strength
Posterior Chain
3030 Tempo Deadlift
Every 3:00 minutes, 3 Sets
8 Reps
Starting @ 55% of your 1rm and increasing the load each set.
Strength Conditioning
"Chucky"
8:00 minute AMRAP
2-4-6-8-10-12...
Power Cleans 85/55kg
Wall Facing Handstand Push-Ups
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00Saddle Pose
Optional Accessories
Part A)
Barbell Bent Over Row
4 x 10
Rest as needed between sets
During these reps today we want you to maintain a tempo of 3 Seconds up, no pause at the top then have a controlled lower down transitioning straight into the following rep. We want you to complete each set at a challenging load. You can increase in load if possible but be sure you maintain the tempo.
Part B)
5 Sets
30 second Wall Supported Handstand Hold
Rest 30 seconds
30 second Ring Support Hold
Rest as needed between sets

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