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
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2 Sets
:30 Jump Rope Practice
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
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets, As Superset
Rest needed b/s

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