02/05/25 Friday Workout of the Day
- Aaron Marcelino
- Apr 26, 2025
- 2 min read
Warm-Up Flow
General Prep (8 min)
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World's Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads
Specific Prep (4-6min)
Go Over Wall Balls
Then Tackle 1 Set of 10 Reps
Go over the Hang Clean and Jerk
Perform 5/5 @ light load
Then 5/5 @ working loads
Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.
–
1 Round
10 Wall Balls
5/5 Dumbbell Hang Clean and Jerk
10 Abmat Sit-Ups
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
- Clean Pull
- Hang Power Clean
- Front Squat
- Split Jerk
- Hang Squat Clean
- Split Jerk
–
Then work up to starting load for the complex today.
Weightlifting
Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks
Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
Workout of the Day
"Chrono Shift"
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: 22.5/15kg
Wall Ball: 9/6kg
Goal: 3+ Rounds
Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management
RPE: 8/10
RX+:
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 GHD Sit-Ups
Dumbbell: 32.5/22.5kg
Wall Ball: 12/9kg
Level 2:
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: 15/12.5kg
Wall Ball: 9/6kg
Level 1:
10:00 AMRAP
20 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
20 Abmat Sit-Ups
Dumbbell: 12.5/7.5kg
Wall Ball: 6/4kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
3 Sets: For Quality
:30 Hollow Hold
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