18/11/25 Tuesday Workout of the Day
- Aaron Marcelino
- Nov 15, 2025
- 1 min read
Warm-Up Flow
General Prep and Mobility
2:00 Cardio Choice
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10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
Barbell Primer
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)
8 Back Squats
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Then..
Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.
Strength EMOM
“Inception”
24:00 EMOM
minute 1: 5 Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 70-80% for Both Lifts
Power Snatch: Not TnG
Score = Sum Total Loads
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts
Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.
RPE: 7–8/10
Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.
Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.
Level 1:
24:00 EMOM
minute 1: 5 Hang Power Snatch
minute 2: 5 Back Squats
minute 3: Rest
Lifts @ 7-8 RPE for Both Lifts
Power Snatch: Not TnG
Score = Sum Total Loads"
Mobility
PRVN Mobility #7
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories
For Quality:
3 Sets
Choice on Loads

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