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Writer's pictureAaron Marcelino

29/10/24 Tuesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold


Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift


Weightlifting


Split Jerk

Every 90 seconds x 6 Sets

2 Reps @ 75%+


“He Had to Split”


For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups


Dumbbells: 2x 22.5/15kg


Goal Time Domain: 5:00-7:00

Time Cap: 10:00


Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 8/10


Rx+: 


6-12-18-24

Dual Dumbbell Push Press

GHD Sit-Ups


Dumbbell Loads:

2x 32.5/22.5kg

2x 22.5/17.5kg

2x 17.5/15kg

2x 15/12.5kg


Level 1:


Dumbbells: 2x 12/7kg


Level 2:


Dumbbell:s 2x 15/12kg


PRVN Recovery #2


Optional Accessories

5 Sets, For Quality

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-


Load: Choice


Pick a load for today where you can perform the work unbroken

If you don't have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.



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