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23/08/24 Friday Workout of the Day

Aaron Marcelino
Aug 17, 2024
1 min read

Warm-Up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

--

2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Strength Test

Take 15:00 to Establish

Front Squat 1RM

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

"Azzurri"

10 Rounds for Time

9 Thrusters

35 Double Unders/70 Single Unders

Load: 43/30kg

Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Rx+:

57/38kg

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

3 Sets, As Superset

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

Rest needed b/s

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