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Writer's pictureAaron Marcelino

23/10/24 Wednesday Workout of the Day

Warm-Up:

400m Run

-

2 Sets

:30 second Bootstrap Squats

:30 second Inchworm Push-Ups

5/5 World's Greatest Stretch

:30 second Alternating Cossack Squats

:30 Second Glute Bridge Hold

--

3 Tall Power Cleans

3 Front Squats 30x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Tall Squat Cleans

3 Front Squats 20x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Hang Squat Cleans

3 Front Squats

1 Wall Walk


Strength


Take 12:00 to Establish

3RM Front Squat


* Suggested Loading 

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

3 Reps @ 85%

3RM 


Goal 3RM 90-95% of 1RM Front Squat


"Snakes & Ladders"


For Time

400m Run

--

9-15-21

Front Squats

*5 Wall Walks

--

400m Run


Load: 60/45Kg


Goal Time Domain: 8:00-13:00

Time Cap: 15:00


Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10


 Rx+: 


Barbell: 85/55kg


Level 1:


For Time

400m Run

--

9-15-21

Front Squats

*3 Wall Walks

--

400m Run


Load: 35/25kg

Wall Walk to 20’’ Off the Wall


Level 2:


Barbell: 52/34kg


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

5 Sets, For Quality

:20-:30 second Handstand Hold (Freestanding or Wall Supported)


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