26/12/24 Thursday Workout of the Day
- Aaron Marcelino
- Dec 21, 2024
- 1 min read
Warm-Up
2 Sets, For Quality
:30 second Dead-Bugs
:30 second Bird-Dogs
:20/:20 second Banded Front Rack Stretch
Then..
Get to Working Loads on Deadlift and Bench Press
Strength Superset
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.
No Equipment Alternative Cardio Superset
Every 3:30 x 4 Sets
200m Run
20 Alt V-Sit-Up
"Shadowlands"
For Reps:
8:00 AMRAP
3-6-9-12...
Burpee Pull-Ups/ Burpees
Shoulder to Overhead/ Pike Push-Ups
Barbell: 61/43kg
For scoring purposes:
Finishing 15 - 90 Reps
Finishing 18 - 126 Reps
Finishing 21 - 168 Reps
Finishing 24 - 216 Reps
Goal: 100-140 Reps
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

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