26/07/23 Wednesday Workout of the Day
- Aaron Marcelino
- Jul 22, 2023
- 1 min read
Warm-Up:
2 Sets, For Quality
1:00 Row, R1: ez, R2: mod
5/5Samson Lunge
Weightlifting
Every 2:30, 5 Sets
Power Snatch
Rest 10 seconds
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
@ 80-85%+, Percentages are based on your 1rm Power Snatch
"White Goodman"
Every minute on the minute until the work is complete:
9 Power Snatch
Max Bar Facing Burpees
Load: 43/30kg
Repeat until you accumulate 27 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
7 Power Snatch
Max Bar Facing Burpees
Load: 50/35kg
Repeat until you accumulate 21 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
5 Power Snatch
Max Bar Facing Burpees
Load: 60/45kg
Repeat until you accumulate 15 reps
Time Cap: 15:00 minutes
Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
4 Sets: For Quality
10/10 Half Kneeling Kettlebell Chop and Lift (load light weight)
Load: Moderate loads for all movements and increase each round if feeling good.
Rest 2 minutes between sets
In this piece today we are targeting the core from different angles, a variety of exercises to add stress and with unilateral type training.

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