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22/08/23 Tuesday Workout of the Day

Aaron Marcelino
Aug 19, 2023
1 min read

Warm-Up : 10:00 minute Cap

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

Plyometric Test / Primer

10:00 EMOM

1 Seated Start Broad Jump for distance

"Not Gwen"

15-12-9

Power Snatch, For Load

Burpee

Rest as needed between sets

* Choice on load for the 15 then the 12 then the 9 (medium weight).

* Unbroken Reps

Total load is the score of the day

Time Cap: 10min

Recovery / Mobility Protocol

2 Sets : For Quality

1:00 minute Med Ball Overhead Thoracic Extension Hold

1:00 minute / 1:00 minute Single Leg Seated Forward Fold

:30/:30 second Thread the Needle Stretch

1:00 Dead-Hang from Pull-Up Bar

Optional Accessories

3 Sets, For Quality

:15 second Extended GHD Supine Hold

:20/:20 second Single Arm Ring Plank

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