28/12/24 Saturday Workout of the Day
- Aaron Marcelino
- Dec 21, 2024
- 1 min read
Warm-Up
For Quality
2 Sets
200m Run
5 Inchworm Push-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Press
5/5 Single Arm Ring Rows
10 Alternating Box Step-Ups/ Squat Jumps
5 Box Jumps
3-5 Burpee Pull-Ups/ Burpee
Strength
Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
No Equipment Alternative
Every 2:30 x 4 Sets
10 Squat Jump + 10 Alt Jumping Lunges
"Fruitbat"
For Time
10 Rounds
3 Bar Muscle Ups/5 Pull-Ups/10 Ring Rows/ 10 Push-Ups
5 Front Squats/ Squats
35 Double Unders/50 Single Unders
Barbell: 70/48kg
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
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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