03 & 05/03/26 Legends
- Aaron Marcelino
- Feb 28
- 2 min read
Tuesday
Warm-Up Flow
General Prep:
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Glute Bridges
10 Alternating Reverse Lunges
:30 Dead-Bugs
Specific Barbell + Plyo Prep:
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps
4 Deadlifts @ Light weight
2 Broad Jumps
4 Deadlifts @ Light/Moderate weight
2 Broad Jumps
--
Then, build to starting weight for working sets
Weightlifting
Every 2:30 x 5 Sets
4 Deadlifts @ Moderate weight
+
2 Broad Jump
Workout of the Day
"Cornbread Collapse"
Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Russian Kettlebell: 8/6kg
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Thursday
Warm-Up Flow
General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups/Box Taps + 5 Squat Jumps
Specific Barbell Prep
5 Push Press
3 Strict Press
3 Push Press
3 Strict Press
Then..
Add weight gradually to reach working weight for first working set
Weightlifting
Push Press
Every 2:00 x 7 Sets
3 Sets 5 @ Lightweight
2 Sets of 4 @ Moderate
2 x 1 @ Moderate/Heavy
Workout of the Day
"Breakfast for Dinner"
14:00 AMRAP
3 Pike Push Ups
7 Box Step-Overs/Box Taps
14 Alternating Dumbbell Snatch
7 Box Step-Overs/Box Taps
Dumbbell: 7.5/5kg
Stimulus: Muscular Stamina and Endurance
RPE: 8/10
Mobility
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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