21 & 23/01/25 Legends
- Aaron Marcelino
- Jan 18
- 1 min read
Tuesday
Warm-Up
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
10/10 Single Arm Kettlebell Russian Swings, Light Load
5/5 Single Arm Kettlebell Windmills, Light Load
5 Seated Box Jumps, Safe Height
Weightlifting : Bench Complex
Bench press + Push Up + Ring Row
Every 90 seconds, 10 Sets
Sets 1-4: 5+3+3 @ Light
Sets 5-7: 4+2+2 @ Moderate
Sets 8-10: 3+2+2 @ Heavy
Strength Conditioning
"Sango Kaku"
16:00 minute EMOM, Alternating Movements
minute 1: 8/6 Wall Facing Handstand Push-Ups
minute 2: 10/7 Strict Pull-Ups
minute 3: 12 Dumbbell Bench Press 22.5/16kg
minute 4: Max Calorie Echo Bike
PRVN Shoulder Mobility
10/10 Side Lying Thoracic Rotation
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Thursday
Warm-Up:
8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
3-5 + 1 Pogo Jump to Vertical Jump
Strength:
Back Squat
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ Light
Set 2: 4 @ Light
Set 3: 3 @ Moderate
Set 4: 2 @ Moderate
Set 5: 1 @ Moderate-Heavy
Conditioning
"Coonara Pygmy"
For Time:
27-21-15-9
Deadlifts
Front Squats
Shoulder to Overhead
Barbell: 50/35kg
Score: Total Time Including Rest
Time Domain / Objective / Stimulus
Goal Time Domain:
11:00-15:00 minutes
Time Cap:
18:00 minutes
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

Comments