14/04/25 Monday Workout of the Day
- Aaron Marcelino
- Apr 12, 2025
- 2 min read
Updated: Apr 14, 2025
Warm-Up
General Prep (8-10min)
400m Run
:20/:20 Samson Lunge
–
2 Sets: For Quality
10 Ice Skater Hops
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Slow Pull Power Clean
Push Jerk
Power Clean
Push Jerk
Weightlifting
Take 10 minutes to Establish
3RM Power Clean and Push Jerk
% is Based on 1RM Clean and Jerk
Specific Workout Prep (6-8 minutes)
Go Over Barbell Cycling techniques at working loads with the focus on what this would look like with some touch and go reps vs. quick singles. The focus here is on consistency and what we can maintain throughout the workout.
Primer: 150m Run + 3 Burpee Box Jump Overs + 2 Power Clean and Push Jerk
“Piss Excellence”
5 Rounds for Time
200m Run
9 Burpee Box Jumps
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 84/57kg
Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Rx+:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 30/24in
Barbell: 93/68kg
Level 2:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 70/48kg
Level 1:
5 Rounds for Time
200m Run
7 Burpee Box Step-Overs
9 Hang Power Clean and Push Jerk
Box: 24/20in
Barbell: 60-65% of 1RM
Mobility
:30 second Puppy Dog Pose
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch
Foam Roll Calves and Quads
Optional Accessories
10:00 EMOM
minute 1: 15 Weighted GHD Hip Extensions
minute 2: 10-12 Ring Hamstring Curls
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