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Writer's pictureAaron Marcelino

16/05/24 Thursday Workout of the Day

Warm-Up

3 Part Warm-Up ( 15:00 minutes)


Bodyheat

400m Run


Into..


Mobility


into..


Stability + Activation

2 Sets, For Quality

10 Sumo Stance Barbell Good Mornings


Strength 

Sumo Deadlifts

Every 2:00 minutes, 5 Sets

Set 1: 7 Reps 

Set 2: 6 Reps 

Set 3: 5 Reps 

Set 4: 4 Reps 

Set 5: 3 Reps 


Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE


"RingWraiths"


For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run


Load: 43/30kg


Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes


RX+: 

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run


Load: 52/34kg


PRVN Recovery #8


Optional Accessories 

12:00 EMOM, 3 Sets

Minute 2: :45 Banded Face Pulls

Minute 3: :45 Suitcase Carry Marching, Right Arm

Minute 4: :45 Suitcase Carry Marching, Left Arm



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