02/03/26 Monday Workout of the Day

Aaron Marcelino
Feb 28
2 min read

Warm-Up Flow

General Prep

2:00 Cardio Choice

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

-Hand to Hand Wrist Circles

-Trunk Rotations

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang

2-3 Reps @ Each Position

- Snatch Pull

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor

Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch

* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Weightlifting

Power Snatch

For Load:

Every 2:00 x 5 Sets @ 55-70%

3 Position Power Snatch

*Floor, Hang, High Hang

% is Based on 1RM Power Snatch

Specific Prep After Snatch

6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)

3/3 Single Arm Devils Press @ Warm-Up Loads

3 Shuttle Runs, Practice Rhythm and Turnaround

5 GHD Sit-Ups

3/3 Single Arm Devils Press @ Working Loads

3 Shuttle Runs at Goal Pace

Conditioning

"Stride and Rhythm"

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

- Rest 1:00 b/t sets -

Dumbbells: 1 x 22.5/15kg

Shuttle Run: 7.5/7.5m

Score: Rounds & Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 1:45-2:15/ Set

Stimulus: Midline / Muscular Endurance

RPE: 7/10

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs

Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar

RX+:

For Time:

Every 3:00 x 5 Sets

20 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

- Rest 1:00 b/t sets -

Dumbbells: 1 x 32/22.5kg

Shuttle Run: 7.5/7.5m

Level 2:

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

- Rest 1:00 b/t sets -

Dumbbells: 1 x 15/12.5kg

Shuttle Run: 7.5/7.5m

Level 1:

For Time:

Every 3:00 x 5 Sets

16 Abmat Sit-Ups

8 Single Arm Devils Press

4 Shuttle Runs

- Rest 1:00 b/t sets -

Dumbbells: 1 x 12.5/7.5kg

Shuttle Run: 7.5/7.5m

Big Class Option:

Class Management Note: The expectation is that we start all classes on a 45 sec delay to allow for 4 groups to roll through this and have it work out for classes with the expectation of 4 GHD's per gym and classes sizes ranging from 8-16.

Alternative Option:

For Time:

Every 3:00 x 5 Sets

15 Medball Weighted Sit-Ups @ 9/6kg

10 Single Arm Devils Press

5 Shuttle Runs

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch