15/10/24 Tuesday Workout of the Day
- Aaron Marcelino
- Oct 12, 2024
- 2 min read
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Clean High Pull
- Muscle Clean
- Power Clean
Then add loads, bar should be off the floor now
From the Floor x 2
- Clean Lift Off to Knee
- Slow Clean Pull
- Low Hang Power Clean
- Power Clean
Then Complex @ Real Speed, Building to Starting Loads
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While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.
"Hector"
18:00 EMOM
minute 1: 5 Bench Press 31x1 Tempo
minute 2: Clean Pull + 3 Power Cleans
minute 3: Rest
Bench @ 55-65%
Cleans @ 70%+ of 1RM Power Clean
* Cleans are not TnG
Stimulus: ATP / CP Pathway + Absolute Strength Development
RPE: 6/10
Level 1:
18:00 EMOM
minute 1: 8 Bench Press 31x1 Tempo
minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans
minute 3: Rest
Bench @ Light Load, Working on Time Under Tension
Cleans @ Loads that allow for speedy technique and build connection through the middle
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child's Pose
Optional Accessories
4-5 Sets, For Quality
8 Barbell Bent Over Row 21x1 Tempo
4-6 Strict Dips @ 42x1 Tempo
Loads: Choice
Tempo Prescription:
First Number = Eccentric Portion of the Lift
Second Number = Change of Direction or Pause between Eccentric and Concentric
Third Number = Concentric
Fourth Number = Change of Direction or Pause Between Concentric and Eccentric

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