top of page

RISING SUN LOGOS.png

Search

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

Recent Posts

12/12/25 Friday Workout of the Day

Warm-Up Flow Movement and Mobilization 2:00 Cardio Choice - :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PV

08-12/12/25 Lunchtime

Monday Warm-Up Flow General Prep2 00m Run - For Quality 5/5 World's Greatest Stretch 10 Knee Hug + Lunge and Twist 5 Barbell Strict Press + 5 Barbell Push Press 5 Press in Split 2 Split Jerks with Pau

09/12/25 Tuesday Workout of the Day

Warm-Up Flow General Prep 2:00 Row - 2 Sets: 5 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 5 Barbell Good Mornings 5 Back Squats 3 Tempo Front Squats (2 Count Down + 2 sec Pause) 6 Sca

Comments

Post: Blog2_Post

bottom of page