12/05/25 Monday Workout of the Day
- Aaron Marcelino
- May 10, 2025
- 2 min read
Warm-Up Flow
Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 PVC Pipe Front Rack Stretch
:20/:20 Active Pigeon Stretch
General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean
– Add Loads -
Slow Pull Power Clean
Power Clean
Hang Squat Clean
- Add More Weight -
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean
Weightlifting
Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean
Workout of the Day
"Bend and Snap"
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 61/43kg
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
RX+:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 70/48kg
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 52/34kg
Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 34/25kg
Mobility
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
3 Sets: For Quality
8-10 Glute Ham Raises
:15-:20 GHD Supine Hold

Comments