19/02/25 Wednesday workout of the day
- Aaron Marcelino
- Feb 15
- 2 min read
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
2 Sets
10 Bend and Bows
10/10 Wrist Circles
10 Alternating Arms Swings
:15/:15 Overhead Tricep Stretch
20 Bear Plank Shoulder Taps
10 Alternating Scorpion Stretch
Gymnastics Class Skill Progression : Coaches Notes (10-15 minutes)
Specific Barbell Prep and Primer (6-8 minutes)
3 Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
-Add Loads-
Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads
-
1-2 Sets
1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips
3 Touch and Go Power Cleans @ working loads
5 Lateral Burpees over the Bar
Conditioning
"Gin and Tonic"
18:00 AMRAP
3 Ring Muscle-Ups
6 Power Cleans 61/43kg
9 Lateral Burpees over the Barbell
Score = Rounds + Reps
Goal: 7-11 Rounds
Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.
Stimulus: High Skill
RPE: 8.5/10
Rx+:
18:00 AMRAP
6/5 Ring Muscle-Ups
6 Power Cleans 84/57kg
9 Lateral Burpees over the Barbell
Score = Rounds + Reps
Level 2:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Ring Dips
6 Power Cleans 52/34kg
9 Lateral Burpees over the Barbell
Level 1:
18:00 AMRAP
5 Ring Rows
5 Push-Ups
6 Hang Power Cleans 34/25kg
6 Lateral Burpees over the Barbell
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
Part A)
Strict False Grip Ring Pull-Ups
6 x 3 @ 31x2
3 - Second Negative
1 - Second Pause in Bottom
X - Explosive Pull
2 - Second Hold at Top
Maintaining a proper false grip and tempo is first and foremost here today. Add banded assistance as needed or move to False Grip Ring Rows.
Part B)
3-4 Sets: For Quality
30 second Sorenson Hold
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