27/12/24 Friday Workout of the Day
- Aaron Marcelino
- Dec 21, 2024
- 1 min read
Warm-Up
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Overhead Squat
- Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
- Snatch Lift Off to Knee
- Slow Snatch Pull
- Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Strength / Weightlifting
Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps
No Equipment Alternative
Every 90 seconds x 8 sets
10 Hand Release Push-Ups
10 V Sit-Ups
"Grannies"
16:00 EMOM
minute 1: Max Single Arm Overhead Squat/Air Squat
minute 2: Max Toes to Bar/Leg Raises
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose

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