13/01/26 Tuesday Workout of the Day
- Aaron Marcelino
- Jan 10
- 2 min read
Warm-Up Flow
General Prep
2 Sets: For Quality
400m-200m
6 Inchworm Push-Ups
20 Plank Shoulder Taps
10/10 Single Leg Glute Bridges
8 Barbell RDL's
6 Tall Muscle Cleans and Press
Specific Prep
2 Sets: with light loads
3-Pos Power Clean (Hang + Low Hang + Floor)
5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)
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Take Barbell to the Rack and Build to starting loads for the Push Press.
i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.
Strength
Push Press
Every 2:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5+ Reps @ 80%
% is Based on 1RM Push Press
Score = Load
Primer After the Push Press
-
Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.
Then
200m Run
7/5 Push-Ups
3 Clean and Jerks @ working loads
Conditioning
"Fresh Start"
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 61/43kg
Score = Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal Time Domain: 11-15 minutes
Time Cap: 17 minutes
Stimulus: Chipper Style Endurance Workout
RPE: 8/10
Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute
Secondary Objective: Consistency on Push-Up Sets
RX+:
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 70/48kg
Level 2:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 43/30kg
Level 1:
For Time
200m Run
20/15 Push-Ups
15 Hang Power Clean and Press
400m Run
20/15 Push-Ups
15 Hang Power Clean and Press
200m Run
Barbell: 30/20kg
Mobility
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories
For Quality
4 Sets:
10 Dumbbell Bench Press
:15-:20 Ring Support Hold
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