25/1/23 Wednesday Workout of the Day
- Aaron Marcelino
- Jan 21, 2023
- 1 min read
Lower Focused Warm-Up
2-3 Sets, For Quality
5/5 Goblet Squat Split Squat 2020 Tempo
10 Alt Box Step-Ups
5 Box Jumps
Strength
On a 20:00 Clock to Complete
Pause Back Squat (1sec) + Back Squat
4 Sets
2+2, @ 80%+
R: 2:30 b/s
directly into..
Front Rack Reverse Lunges
3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM
METCON
"Iceman"
For Time
30/22 Cal Echo Bike or 33/24 Cal Assault Bike
50 American KBS 53/35#, 24/16kg
30 Toe to Bar
Time Domain: 5:00-7:00
Time Cap: 10:00
Recovery
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
Optional Accessories
4 Sets, For Quality
:30-:40Weighted Sorenson Hold

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