20/08/24 Tuesday Workout of the Day
- Aaron Marcelino
- Aug 17, 2024
- 1 min read
Warm-Up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
5/5 Single Leg Glute Bridges
5 Push-Ups 31x1
Barbell Cycling Practice / Primer
With light loads
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk
"The Three Lions"
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: 52/34kg
Goal: 13:00-18:00
Score: Time
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8/10
Rx+:
Barbell: 70/48kg
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
For Quality:
4 Sets
10 Strict Press @ ~55% of 1RM
5/5 Single Arm Bent Over Dumbbell Rows, Heavy
-then-
4 Sets
8/8 Dumbbell Tricep Kickbacks, Light Load
10 Dumbbell Pull-Overs Moderate Load

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