04/07/25 Friday Workout of the Day
- Aaron Marcelino
- Jun 28, 2025
- 2 min read
Warm-Up Flow
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
Weightlifting
3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch.
Looking to start at 60% and keep the majority of the sets between 65-75%
Do not exceed 80% today
Level 1:
High Hang Power Snatch + 2 Hang Power Snatch + 2 Overhead Squats
Workout of the Day
“Player’s Ball”
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 22.5/15kg
Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
RX+:
4 Sets: For Time
15 Chest to Bar Pull-Ups
7 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 22.5/15kg
Level 2:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 15/12.5kg
Level 1:
4 Sets: For Time
9 Banded Strict Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 12.5/7.5kg
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories:
Part A)
4 x 4 @ 85% of 1RM Snatch
*These pulls will not be touch and go. Reset on the floor for each rep.
Part B)
4 Sets: For Quality
10-12 Ring Bicep Curls
10-12 Ring Tricep Extensions
12-15 Banded Face Pulls

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