12/01/26 Monday Workout of the Day
- Aaron Marcelino
- Jan 10
- 2 min read
Warm-Up Flow
General Prep
2 Sets: For Quality
4/4 World's Greatest Stretch (Slow and Deliberate)
8/8 Single Arm Dumbbell Upright Row
10 Alternating Goblet Cossack Squats
8 Scapular Push-Ups
6/6 Single Arm Ring Rows
6 Med Ball Squats + 6 Med Ball Press
Barbell Prep for Back Squats
10 Empty Barbell Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 45-50%
3 Back Squats @ 50-55%
3 Back Squats @ 55-60%
Then Put Working Loads on the Bar
Strength
Back Squat
Every 2:30 x 4 Sets
8 Reps @ 65%
% is Based on 1RM Back Squat
Score = Load
Workout Prep and Primer After Back Squats
Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.
6-8 Bar Kip Swings
3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows
-
Go Over Kipping and Butterfly Pull-Ups
-
@ Working loads and Pace Perform 1 set of ...
6 Wall Balls
4 Pull-Ups
4 Alternating Dumbbell Snatch
Conditioning
"The Reset Button"
For Time:
Every 2:15 x 7 Sets
12 Wall Balls
10 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 22.5/15kg
Wall Balls: 9/6kg, 10/9ft
Score = Average Time / Set
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 1:15-1:35/Set
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Unbroken Sets
Secondary Objective: Consistency across all sets
RX+:
Every 2:15 x 7 Sets
12 Wall Balls
10 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 32/22.5kg
Wall Balls: 12/9kg, 10/9ft
Level 2:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 15/12kg
Wall Balls: 9/6kg, 10/9ft
Level 1:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Hang Snatch
Dumbbell: 12/7kg
Wall Balls: 6/4kg
Mobility
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
For Quality
4 Sets:
Comments