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Writer's pictureAaron Marcelino

3 & 5/10/23 Legends

Tuesday

Warm-Up

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

15m Bodyweight Walking Lunge

10 Air Squats

:15 second Ground L-Sit


Strength

Back Squat

Every 2:00 minutes, 5 Sets

2 Sets x 3 Reps @ light

2 Sets x 5 Reps @ moderate

1 Set x 20 reps @ moderate-heavy


"Tonkinese"

For Time

21-15-9

Knee raises/Leg raises

DB Thrusters

Burpees


Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes


Recovery / Mobility Protocol

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch


Thursday

Warm-Up

10:00 minutes, For Quality

200m Run

5 Step-Down Box Jumps


Primer

Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.


Scaling:

Floor Press

Dumbbell Bench Press


Strength

Bench Press

Take 10 minutes to Establish a 5RM


Conditioning

"Polka"

3 Sets, For Time

400/200m Run

16 Ring Row/Push Ups

10 Burpee Box over/ 20 Burpee Box Taps 20''

Rest 1:00 minute between sets


Recovery / Mobility Protocol

1:00/1:00 1:00 minute Scorpion Stretch



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