top of page

RISING SUN LOGOS.png

Search

23/04/24 Tuesday Workout of the Day

Aaron Marcelino
Apr 20, 2024
1 min read

Warm-Up:

3:00 minute Echo Bike or Rower

Into..

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

Strength

Take 15:00 minutes to Establish

1RM Bench Press

Conditioning

"Aurelia Aurita"

15:00 minute AMRAP

5 Strict Handstand Push-Ups

10 Toe to Bar

15 American Kettlebell Swings 24/16kg

RX+

:15:00 minute AMRAP

8 Strict Handstand Push-Ups

12 Toe to Bar

16 American Kettlebell Swings 32/24kg

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessory Work

3 Sets, For Quality

16 Kettlebell Gorilla Rows

10/10 Pallof Press

20 Alternating V-Ups

Recent Posts

09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Comments

Post: Blog2_Post

bottom of page