07/07/25 Monday Workout of the Day
- Aaron Marcelino
- Jun 23, 2025
- 1 min read
Warm-Up
General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31x1
10 Deep Lunge Mountain Climbers
:30 Down Dog Calf Gas Pedals
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)
Then Add loads and Build to ~60–65% for Set 1 of complex
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
% is Based on 1RM Squat Clean
Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.
Workout of the Day
"Meat Sweats"
For Time:
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell: 61/43kg
Goal: 7-11 minTime Cap: 12 minutes
Stimulus: Pacing Under Fatigue / Leg Endurance
RPE: 8/10
RX+:
Barbell: 70/48kg
Level 2:
Barbell: 43/30kg
Level 1:
Goblet Squats @ 24/16kg
Big Class:
4 Rounds
Station 1
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
Optional Accessories
4 Sets, For Quality
10 Hollow Rocks
10 V-Ups
:10 second Hollow Hold

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