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24/1/23 Tuesday Workout of the Day

Aaron Marcelino
Jan 21, 2023
1 min read

Clean + Jerk Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5Broad Jumps For Distance

Barbell Primer

1-2 Sets

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Push Jerk

3 Low Hang Power Clean and Push Jerk

Weightlifting

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%

METCON

"Heat"

8:00 AMRAP

3-6-9-12-15.........

Burpee Box Jump Overs 24/20''

After Each Set

*3 Power Clean and Push Jerk 70/45kg

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

4 Sets, For Quality

5-7 Supined Ring Pull-Up w/Pronated Eccentric

8-10 Deficit Parallette Push-Ups

8/8Half Kneeling KB Chop and Lift

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