10/03/25 Monday Workout of the Day
- Aaron Marcelino
- Mar 8, 2025
- 1 min read
General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (4-6min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM
Strength
Take 15:00 minutes to Establish
Back Squat 5RM
"Ron"
15:00 AMRAP
8 Shuttle Runs
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 7.5 / 7.5m Out and Back
Dumbbell: 22.5/15kg
Box: 24in/20in
Score = Rounds + Reps
Goal: ~4 Rounds
Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
Level 2:
Dumbbell: 15/12.5kg
Level 1:
15:00 AMRAP
6 Shuttle Runs
12 Dumbbell Hang Snatch, Right
12 Dumbbell Hang Snatch, Left
16 Box Step Ups
Shuttle Run = 7.5 / 7.5m Out and Back
Dumbbell: 1.52/7.5kg
Box: 24in/20in
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
4 Sets: For Quality
5 Broad Jumps

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