top of page

RISING SUN LOGOS.png

Search

21/03/24 Thursday Workout of the Day

Aaron Marcelino
Mar 16, 2024
1 min read

Warm-Up

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups

6 (Inchworm Push-Up + 2 Down Dog Toe Taps)

Bar Pull-Over + Skin the Cat Skills and Drills

Tuck Front Lever

Inverted Deadlifts

Low Ring Skin the Cat Progression

Conditioning

"Adventureland"

16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs/8-10 Strict Knee to Elbows

minute 2: 8-12 Dual Dumbbell Box Step-Overs 22.5/15kg

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders/50 Sec Double Under Practice

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

3 Sets, For Quality

10/10 Single Arm Dumbbell Bent Over Rows

12 Dumbbell Bicep Curls

10 Supine Leg Raises

Rest as needed

Recent Posts

17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

Comments

Post: Blog2_Post

bottom of page