25/12/24 Christmas Workout

Aaron Marcelino
Dec 21, 2024
1 min read

Warm-Up

2 Sets

:30 second Bike/100m Run

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light/Pike Push-Ups

:30 second Row/100m Run

10 Alternating V-Ups + 10 second Hollow Hold

"Mount Mumandad"

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch/Pike Push-Ups

min 4: 12 Burpees

min 5: 16 V-Ups

Dumbbell: 22.5/15kg

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Recent Posts

See All

09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Comments

Post: Blog2_Post