13/02/26 Friday Workout of the Day
- Aaron Marcelino
- Feb 7
- 2 min read
Warm-Up Flow
General Prep:
2 Sets:
:30-:45 Jump Rope Practice
6-8 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
Specific Prep:
2 Sets
Single Arm Upright Row
Single Arm Strict Press
8-10 Scapular Push-Ups + 4-6 Push-Ups
4-6 Strict Knee Raises
8 Bar Kip Swings
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Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
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Then Load to Working Weights on the Bar
Strength
Bench Press
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Bench Press
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (15 Rep Cap)
Conditioning
"Double Agent"
4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Domain: 10-15 minutes
Time Cap: 15 min
Stimulus: Grip / Interference and Gymnastics Density
RPE: 8–8.5/10
Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.
Secondary Objective: Complete the workout in sub 10
RX+:
4 Sets: For Time
16-14-12-10 Toes to Bar
24 Crossovers or 48 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 32.5/22.5kg
Level 2:
4 Sets: For Time
16-14-12-10 Toes to Target
18 Crossovers or 36 Double Unders
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 15/12.5kg
Level 1:
4 Sets: For Time
16-14-12-10 Kipping Knee Raises
48 Single Unders
16-14-12-10 Alt Dumbbell Hang Snatch
Rest 1:00 b/t sets
Dumbbell: 12.5/7.5kg
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
3 Sets:
:15/:15 Single Arm Ring Plank
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