16/01/26 Friday Workout of the Day
- Aaron Marcelino
- Jan 10
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
Specific Barbell Prep and Primer
3 Sets: For Quality
3 High Hang Muscle Cleans
5 Barbell Good Mornings
5 Front Squats
-
w/ light loads on the barbell
3 Hang Power Clean
3 Hang Squat Clean
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3 Sets
3 Hang Squat Cleans Building to 60%
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2 Sets
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
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5:00-8:00 Practice
or
or
Weightlifting
Clean
Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day
Skill + Weightlifting EMOM
"Champagne Problems"
For Reps and Load
10;00 EMOM
minute 1: 5 Front Squats
minute 2: *Ring Muscle-Ups
Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day
*Ring Muscle-Ups
Look at Levels
Level 3: 3-5 Ring Muscle-Ups
Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = Comment Loads + Reps, with special notes about Ring Muscle-Up Modifications.
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Stimulus: Absolute Strength and Gymnastics Skill
RPE: 7/10
Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats
Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips
Level 2:
3 Low Ring Banded Muscle-Ups
Level 1:
10;00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7 Ring Rows + 7 Push-Ups
Choice on Loads
Mobility
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories
For Quality
4 Set:
10 Feet Elevated Ring Rows
5/5 Bulgarian Split Squats *31x1 Tempo (Farmers Loaded)
(3 Counts Down, 1 Count Pause, Fast Up, 1 Breath at the Top)
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