12/03/26 Thursday Workout of the Day
- Aaron Marcelino
- Mar 7
- 2 min read
Warm-Up Flow
Warm-Up
2 Sets:
10 PVC Pipe Pass throughs
10 PVC Pipe Around the World's
:15/:15 PVC Pipe Front Rack Stretch
10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension
:20 Pogo Hops
1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)
8 Alt Step-Ups + 4 Box Jumps
Specific Barbell Prep
2 Sets of Empty Bar Complex:
3 Hang Muscle Cleans + Strict Press
3 Hang Power Cleans + Push Press
3 Low Hang Power Cleans + Push Jerk
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Add Loads
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3 Sets building to starting loads
3 Power Clean and Push Jerks as Quick Singles
+
3 Power Clean and Push Jerks as TnG Sets
Weightlifting
Power Clean and Push Jerk
10:00 EMOM
3 Power Clean and Push Jerks
Starting @ 60% of 1RM and looking to increase up to 70-75% of 1RM
Specific Primer after Barbell Work
2 Sets:
3 Strict HSPU (or 5 Pike HSPU on box) or variation
5 Box Jumps (step down), building to working height
Conditioning
"Cortado"
8:00 EMOM
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
Box Height: 30/24in
Score = Rounds + Reps
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6+ Rounds (Round of 12s into 14s)
RPE: 6.5-7/10
Stimulus: Skill / Strength
Primary Objective: Maintain controlled strict handstand push-up sets without hitting failure
Secondary Objective: Keep box jumps efficient and repeatable to protect shoulder stamina. Note: These are meant to be high today in order to slow down the pace.
RX+:
8:00 EMOM
2-4-6-8....
Strict Deficit Handstand Push-Ups
Box Jumps
Deficit: 3/1.5in
Box Height: 30/24in
Level 2:
8:00 EMOM
2-4-6-8....
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
Level 1:
8:00 EMOM
2-4-6-8....
Tall Kneeling Dumbbell Strict Press
Box Step-Ups
Dumbbells: 2 x 12.5/7.5kg
Box Height: 24/20in
Mobility
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories
For Quality:
3 Sets
8/8 Split Stance Dumbbell Crossbody RDL, Moderate
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