01/12/23 Friday Workout of the Day
- Aaron Marcelino
- Nov 25, 2023
- 1 min read
Warm-Up
8:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Mountain Climber to Deep Lunge Stretch
minute 3: "Barbell Complex"
minute 4: 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang
"Barbell Complex"
3 Front Squats
3 Low Hang Squat Clean
Load: 20/15kg
Weightlifting
Every 2:00 minutes , 5 Sets
Pause Clean Below Knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
Rest as needed between sets
% of Squat Clean
Cleans are not touch and go
Percentages are based off your 1rm Clean
L2:
Low Hang Clean + Hang Clean
Pause 2sec on Low Hang Clean
L1:
5 Sets
3 Position Hang Power Clean + 2 Front Squats
Load: Choice
Strength Conditioning
"Jaws"
20:00 EMOM
Min 1: 5 Front Squats, For Load
Min 2: 15 Toe to Bar
Min 3: Max Bar Facing Burpees
Min 4: Rest
Front Squats, starting @ 70% of Squat Clean and increase today by feel
PRVN Recovery #6
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 Childs Pose
Optional Accessories
10 minute AMRAP, For Quality:
5/5 Dual KB Front Rack Step-Ups 24/20''
:30/:30 Paloff Press Walk-Outs
60m Sled Push, Moderate Load

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