15/5/23 Monday Workout of the Day
- Aaron Marcelino
- May 13, 2023
- 1 min read
Warm Up:
6 minute EMOM:
Minute 1: 45 Second Machine of Choice (Easy pace)
Minute 2: 20/20 Second Copenhagen Hold
Minute 3: 10 Dual Dumbbell Arnold Presses, Moderate Load
then move into barbell primer
Primer
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
–
3-5 Sets
1 Tall Jerk
1 Jerk Balance
1 Press in Split
1 Jerk Recovery
1 Split Jerk
1 Jerk Recovery
-
3 Position Clean
3-5 Sets
3 Position Power Clean + Split Jerk
3-5 Sets
3 Position Squat Clean + Split Jerk
Clean Complex
Every 90 seconds, 6 Sets:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing
"Aussie"
4 Rounds, For Time
21 Box Jumps, 24/20"
15 Handstand Push-Ups
9 Power Cleans, 60/40kg
Time Domain: 10:00-12:00
Time Cap: 15 minutes
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4 Sets, For Quality
5/5 Single Arm Dumbbell Bench Rows, Heavy Load
Rest as needed between sets

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