18/01/25 Saturday Workout of the Day
- Aaron Marcelino
- Jan 11
- 2 min read
General Warm-Up
1:00 Row Easy
15 Air Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Hang Power Snatch
–
Then Add Loads to Barbell
–
:45 second Row @ Moderate Intensity
8 Bar Kip Swings
5/4 Strict Pull-Ups
3-5 Power Snatch @ Light to Moderate Load
2-3 Kipping Chest to Bar or Kip Swing Pull to Hip
—
:30 second Row @ Hard Intensity
Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day
Workout Primer
1-2 x Through
6-8 Wall Balls
5 Cal Row
4-5 Pull-Ups or Alternative
3 Cal Row
2-3 Power Snatch
1-2 Bar Muscle-Ups or Alternative
Rest as needed if you do another set here
PRVN Community Throwdown Workout #2:
For Time
60 Wall Balls
50/40 Calorie Row
40 Pull-ups
30/24 Calorie Row
20 Power Snatch
10 Bar Muscle-ups/10 Pull-Ups
Wall Ball: 9/6kg, 10/9ft Target
Barbell: @ 52/34kg
**Note: There will be a tie break time after the final Snatches
Time Domain: 11:00-15:00
Time Cap: 16:00
Stimulus: Chipper Conditioning / Pacing
RPE: ~9/10
The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.
Level 1:
For Time
50 Wall Balls
40/32 Calorie Row
30 Ring Rows
20/16 Calorie Row
15 Hang Power Snatches
10 Jumping Pull-Ups
Barbell: 34/25kg
Wall Ball: 6/4kg, 10/9ft
Level 2:
50 Wall Balls
40/32 Calorie Row
30 Jumping Pull-Ups
20/16 Calorie Row
15 Power Snatches
10 Chin Over Bar Pull-Ups
Barbell: 43/30kg
Wall Ball: 6/4kg, 10/9ft
Mobility
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
Part A)
For Quality
3 Sets
15 Weighted Hip Extensions
Part B)
"The Alternate Bicep 21s"
For Quality
3 Sets
7 Bicep Curls
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