20/03/26 Friday Workout of the Day
- Aaron Marcelino
- 23 minutes ago
- 2 min read
Warm-Up Flow
2 Sets: For Quality
5/5 Dumbbell Windmills
8-10 Deficit Push-Ups
:15 Hollow Hold
Specific Prep
3 Sets:
3-5 Barbell Bench Press Building to Working Loads
4-6 Dumbbell Renegade Rows, Building to Working Loads
5-7 GHD Sit-Ups, increasing range of motion and getting correct set-up
Strength EMOM
"Iron Minute"
For Load
16:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 14 Renegade Rows
Minute 3: 18 GHD Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete all reps within each minute with 10–20 seconds to spare
RPE: 6-7/10
Stimulus: Strength / Muscular Endurance / Midline
Primary Objective: Hold consistent bench press mechanics across all 4 sets as 60% should feel challenging, but never grindy. Focus on controlled descent, full range of motion, and driving through a strong lockout every rep.
Secondary Objective: Maintain strict body mechanics on the renegade rows, avoiding hip rotation and sloppy bracing. The rest minute is there for a reason, use it to reset breathing and prepare for the next set.
RX+:
16:00 EMOM |
Minute 1: 10 Bench Press
Minute 2: 18 Renegade Rows
Minute 3: 22 GHD Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x22.5/15kg
Level 2:
16:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 14 Renegade Rows
Minute 3: 14 GHD Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x15/12.5kg
Level 1:
16:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 14 Renegade Rows
Minute 3: 18 Abmat Sit-Ups
Minute 4: Rest
Bench Press: 60% of 1RM
Renegade Row: 2x12.5/7.5kg
Accessory Finisher
For Quality
3 Sets:
:30 Ring Plank
:20/:20 Side Plank
Mobility
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
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