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18/09/23 Monday Workout of the Day

Aaron Marcelino
Sep 16, 2023
1 min read

Warm-Up

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

15m Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10Barbell Bradford Presses w/lockout @ 20/15kg

Strength

Back Squat

Every 2:00 minutes, 5 Sets

2 Sets x 3 Reps @ 100% of 5RM

2 Sets x 5 Reps @ 90% of 5RM

1 Set x 20 reps @ 65% of 5rm

"Tonkinese"

For Time

21-15-9

Toes to Bar

Thrusters 43/30kg

Bar Facing Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch

Optional Accessories

4 Sets, For Quality

-Max L-Sit

12 Plank Kettlebell Pull Throughs

-MaxGoblet Loaded Wall Sit

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