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Writer's pictureAaron Marcelino

28/08/24 Wednesday Workout of the Day

Warm-Up:

Part A)

6:00 minutes, For Quality

60 second Machine Choice

(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm


Part B) 6:00 minutes

Barbell Technique Primer

Hang Clean

Front Squat

Jerk Balance


Clean & Jerk Complex


For Load:

Every 3:00 minutes x 5 Sets

3 Hang Squat Cleans + 1 Jerk


Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day


"Doppio"


10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees


Load: 61/43kg


Goal: 4:00-7:00 minutes

Time Cap: 10:00


Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10


Level 1:

10 Rounds

5 Hang Power Clean and Push Jerk

3 Burpees


Load: 20/15kg


Level 2:

Load: 52/34kg


Rx+: 

As prescribed


PRVN Recovery #3


Optional Accessories

For Quality

3 Sets:

:30 second Wall Sit

Rest 2:00 b/t sets


Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric


Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension


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