17/03/26 Tuesday Workout of the Day

Aaron Marcelino
Mar 14
2 min read

Warm-Up Flow

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

Then

3-4 Reps @ Each Position

- Tall Power Clean

- Hang Power Clean

- Low Hang Power Clean

Weightlifting

Power Clean

Take 12:00 to Establish

5RM Power Clean

Level 3 and Comp: TnG

Level 2 and Masters: Quick Singles

Level 1:

Every 2:00 x 6 Sets

5 Hang Power Clean, Choice on Loads

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Conditioning

"Dead Weight"

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

50 Double Unders

Wall Ball: 9/6kg to 10/9ft

Deadlift: 100/70kg

Score = Sum Total Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

RPE: 8.5/10

Stimulus: Barbell Conditioning / Lactate Threshold

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

RX+:

10 Deadlifts

25 Wall Balls

75 Double Unders

Wall Ball: 9/6kg to 10/9ft

Deadlift: 125/85kg

Level 2:

10 Deadlifts

15 Wall Balls

50 Double Unders

Wall Ball: 9/6kg to 10/9ft

Deadlift: 85/55kg