top of page

16/07/24 Tuesday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up:

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

2 Rounds

-

2 Rounds

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps


Strength


Push Press

Every 2:00 x 5 Sets

7 Reps @ 65-75%


*On the last rep Pause for 5 seconds in the Overhead Position


"Yardage"


For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Handstand Push-Ups

-Max Calorie Row Remaining Time


Barbell: Barbell 43/30kg

Box: 24/20’’

RPE: 8/10


RX+:

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps

12 Power Snatch

9 Chest to Wall Handstand Push Ups 

-Max Calorie Row Remaining Time


Barbell: 52/36kg

Box: 24in/20in


PRVN Recovery #2


Optional Accessories

For Quality:

4 Sets

16 Banded Curls (for speed)

16 Banded Tricep Extensions (for speed)


If you don't have an incline bench, place a flat bench on 1-2 20kg plates to create enough space for the dumbbells at the bottom of the rows.


87 views0 comments

Recent Posts

See All

11/02/25 Tuesday Workout of the Day

General Warm-Up: (4-6 minutes) 2 Sets: For Quality 1:00 Machine of Choice 10 Air Squats 8 Cat-Cows 10 Scapular Pull-Ups 10 Banded...

14/02/25 Friday Workout of the Day

Mobility and Bodyheat (4 minutes) 1:30 Cardio Choice :30 second Puppy Dog Pose :20/:20 Scorpion Stretch :30/:30 Deep Lunge Ankle...

12/02/25 Wednesday Workout of the Day

General Warm-Up: (5-7 minutes) 2 Sets: For Quality :30 second Jump Rope (Single Unders, Running Singles, Double Unders) 5/5 Pendulum...

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page