19/09/23 Tuesday Workout of the Day
- Aaron Marcelino
- Sep 16, 2023
- 1 min read
3 Sets, for Quality (12:00 minute Cap)
1:00 minute Row
10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang
4-6 Inchworm
Gymnastics Strength / Skill
12:00 minute Time Cap
Strict Pull-Up Development
8 (sets) x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken
"Ocicat"
20 minute AMRAP
100 Double Unders
500/425m Row
10/10 Kettlebell Hang Snatch 24/16kg
15m Handstand Walk
Recovery / Mobility Protocol
:30sec/:30 seconds KB Calf Smash
1:00/1:00 minute Half Kneeling Hamstring Stretch
1:00/1:00 minute Tall Dragon Stretch
1:00 minute Standing Forward Fold
1:00 minuteUpdog Pose
Optional Accessories
Part A)
4 Sets, For Quality:
12 Second Top of Pull-Up Hold
4 second Eccentric
25 Second Active Hang Hold
Rest as needed between sets
Part B)
4 Sets, For Quality
10/10 Single Arm Dumbbell Row

Comments