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22/12/23 Friday Workout of the Day

Aaron Marcelino
Dec 16, 2023
1 min read

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

1 x “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean and Press

3 Front Squats

3 Hang Squat Cleans

3 Split Jerks w/2sec Pause in Split

Weightlifting Focus:

Every 2:30, 6 Sets

Clean + 2 Front Squat + Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

“Jack Rabbit”

For Time:

15-12-9-6-3

Power Clean

Lateral Bar Hop

Thruster

Lateral Bar Hop

Load: 43/30kg

Goal: 6:00-9:00

Time Cap: 12:00 minutes

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

8/8 Front Rack Step-Ups 20’’ , For Load

8/8 Single Arm DB Z-Press

15 Banded Pull Aparts

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