20/11/25 Thursday Workout of the Day
- Aaron Marcelino
- Nov 15, 2025
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
:15 Hollow Hold
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Press in Split
3 Hang Power Clean
3 Hang Squat Cleans
3 Split Jerks with 1 sec Pause in the Catch
Then Add loads and Build to ~70% for Set 1 of complex
Weightlifting
Clean and Jerk Complex
Every 3:00 x 5 Sets
Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk
*Clean may be a power clean or squat clean
Start @ 70% of 1RM Clean and Jerk and Build to around 80%
Barbell Conditioning
“Oppenheimer”
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 60/40kg
Score: Time to complete
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 5-7 minutes
Time Cap: 10 minutes
Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.
RPE: 8.5–9/10
Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.
Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.
RX+:
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 70/45kg
Level 2:
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 50/35kg
Level 1:
For Time
15-12-9
Hang Power Clean
Front Squat
Push Press
Barbell: 30/20kg
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
6-6-6 Chest Supported I-Y-Ts
12 Barbell Good Mornings
:30 Barbell Front Rack Hold, For Load

Comments