17/10/24 Thursday Workout of the Day
- Aaron Marcelino
- Oct 12, 2024
- 1 min read
Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Overhead Squat
- Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
- Snatch Lift Off to Knee
- Slow Snatch Pull
- Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Weightlifting
10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch
"Achilles Heel"
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 61/43kg
Wall Ball: 9/6kg, 10/9ft
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
Level 1:
10 Rounds for Time
5 Hang Power Snatch
10 Wall Balls
Barbell: 20/15kg
Wall Ball: 6/4kg, 10/9ft
Level 2:
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell: 43/30kg
Wall Ball: 9/6kg, 10/9ft
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories
3-4 Sets, For Quality
30 second Weighted Wall Sit

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