17 & 19/11/24 Legends
- Aaron Marcelino
- Dec 14, 2024
- 1 min read
Tuesday
Warm-Up
3 Sets, For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Front Rack Elbow Punch Throughs
8 KB Deadlift
8 Goblet Squats
4 Jumping Squats
Strength
Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%
"Panama"
Every 90 seconds x 6 Sets
9/6 Calorie Row
5 Goblet Squat
Score = Total Load
KB 12/8kg
Goal: Build to around 80-85% of 1RM Squat Clean
Stimulus: Battery Work
RPE: 7-8/10
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Thursday
Warm-Up
:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch
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2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Plank Shoulder Taps
12-16 Alternating V-Ups
10 Cossack Squat
Strength Superset
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat/DB Lunges (Lightweight)
8-10 Dumbbell Press, For Load
"Volga-Don"
15:00 EMOM
minute 1: 9/6 Calorie Echo Bike
minute 2: 15m Farmers Carry
minute 3: 10/8 Elevated Push-Ups
minute 4: 15 Leg Raises
minute 5: Rest
Farmers Carry Load: KB’s at (12/10kg) or DB’s at (10/7.5kg)
Stimulus: Midline Conditioning
RPE: 7/10
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon

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