06/03/25 Thursday Workout of the Day
- Aaron Marcelino
- Mar 1, 2025
- 2 min read
General /Specific Movement Prep (3-5 minutes)
2 Sets: For Quality
:30 second Row
4 Inchworm to Hollow Hold (1-2sec)
:30 Second Shuttle Runs
8 Barbell Romanian Deadlifts
6 Tall Muscle Cleans
4 Hang Power Cleans
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Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)
3 Power Clean
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Then Build Towards Working Loads
*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.
"Singularity"
40:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 102/70kg
Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Rx+:
40:00 EMOM
minute 1: 16/13 Calorie Row
minute 2: 4 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 102/70kg
Level 2:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 3 Wall Walks
minute 3: 5 Shuttle Run
minute 4: 3 Power Cleans
Barbell: 84/57kg
Level 1:
40:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 2 Wall Walks to 20’’
minute 3: 4 Shuttle Run
minute 4: 3 Hang Power Cleans
Barbell: @ 75% of 1RM Power Clean
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose
Optional Accessories
4 Sets: For Quality
:30/:30 Side Plank
1:00 Sorenson Hold

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