9/1/23 Monday Workout of the Day
- Aaron Marcelino
- Jan 7, 2023
- 1 min read
Warm-Up
2 Sets
10 PVC Pass-Throughs
5/5 PVC Around the Worlds
10 PVC Thoracic Extension
:15 Dead-Hang + :15 Active Hang
10 Alternating V-Ups
Snatch Warm-Up (10:00 or Less)
(with PVC Pipe)
2-3 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
(With Barbell)
1-2 Sets For Absolute Quality
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Push Jerk
5 Hang Power Snatch
5 Overhead Squats
Weightlifting
10:00 EMOM, For Load
2 Hang Power Snatch + 1 Hang Squat Snatch
@ 60% of 1RM
METCON
"Mrs. Bing"
Every 5:00 for 20:00
200m Run
12 Toe to Bar
8 Lateral Burpees over the Bar
12 Hang Power Snatch 35/25kg
8 Lateral Burpees over the Bar
Mobility
1:00 Calf Foam Roller
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch

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