29/03/23 Wednesday Workout of the Day
- Aaron Marcelino
- Mar 25, 2023
- 1 min read
Warm Up
Mobility Work:
:30 Thoracic Foam Roll Extensions
:30/:30 Lat Foam Roll
1:00 Squat Thoracic Rotations
1:00/1:00 Banded Bully Stretch
then complete
2 Sets, For Quality:
10/10 SA Dumbbell Z Presses, Moderate Weight
30m Kettlebell Overhead Carry, Moderate Weight
10/10 Single Leg Glute Bridges
Weightlifting: Technique Focus
Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
- rest 20 seconds -
2 Split Jerks
"Fast Break"
12:00 AMRAP
1 Round of "DT"
15/12 Cal Row
2 Rounds of "DT"
15/12 Cal Row
3 Rounds of "DT"
15/12 Cal Row
And so on...
Load: 70/45kg
Recovery
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 Child's Pose
Optional Accessories
3 Sets, For Quality
5-7 Weighted Stationary Bar Dips
16 Seesaw DB Z-Press (8/arm)

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