20/11/23 Monday Workout of the Day
- Aaron Marcelino
- Nov 18, 2023
- 1 min read
Updated: Nov 20, 2023
Warm-Up
8:00 minutes, For Quality
:30 second Medball Thoracic Opener
10 Air Squats
10 Alternating Lunges
5 Squat Jumps
Technical Skills + Primer
Technique Warm-up
Pause Muscle Clean + Pause Power Clean + Front Squat + Split Jerk
6:00 EMOM
1+1+1+1 @ Light Load
Weightlifting Focus
Every 2:00 minutes, 5 Sets
Clean and Jerk Complex
1 Pause Clean Below Knee + 1 Clean + 1 Split Jerk
Set 1: 2+1+1 reps @ 65%
Set 2: 2+1+1 reps @ 65%
Set 3: 1+1+1 reps @ 70%
Set 4: 1+1+1 reps @ 75%
Set 5: 1+1+1 reps @ 75%
Cleans are not touch and go
Percentages are based off your 1rm Clean
L2:
Low Hang Clean + Hang Clean + Split Jerk
Pause 2sec on Low Hang Clean
L1:
5 Sets
3 Position Hang Power Clean + 2 Front Squats + 1 Split Jerk
Load: Choice
Barbell Conditioning
State of Grace"
Every 4:00 minutes, 3 Sets
Power Clean + 5 Shoulder to Overhead
Power Clean + 4 Shoulder to Overhead
Power Clean + 3 Shoulder to Overhead
Power Clean + 2 Shoulder to Overhead
Power Clean and 1 Shoulder to Overhead
Load: 60/40kg
Goal: Complete each set in ~2:00 minutes
Cap: 3:00 minutes / Set
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
4 Sets, For Quality:
30m Sled Push, Moderate Load
:30 Second L-Sit Hold
30m Dual Kettlebell Farmers Carry, Heavy Load
Focus:
Upper + Lower Body Press, Carries and Holds

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