top of page

RISING SUN LOGOS.png

Search

26/03/24 New Start

Aaron Marcelino
Mar 23, 2024
1 min read

Warm-Up:

10:00 minutes, For Quality

10/10m Lateral Shuttle

20 Band Pull-Aparts

30 Sec Plank Hold

2 Wall Step Up + 10 second Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 15/10kg

Strength

Bench Press

Every 2:30 minutes, 5 Sets

1 x 4 @ Light

1 x 4 @ Light/Moderate

1 x 3 @ Moderate

1 x 3 @ Moderate/Heavy

1 x 2 @ Heavy

Rest as needed between sets

Conditioning

"Harbour"

As many reps as possible in 4 minutes of:

9 pike push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

12 pike push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

15 pike push-ups

5 shuttle runs

1 shuttle run = 8m down and 8m back

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Recent Posts

19/11/25 Wednesday Workout of the Day

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual K

20/11/25 Thursday Workout of the Day

Warm-Up Flow Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

17/11/25 Monday Workout of the Day

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the

Comments

Post: Blog2_Post

bottom of page